Rice Stuffed Eggplant Marinara
Rice Stuffed Eggplant Marinara - Mediterranean with fruity-grainy filling
Healthy, because
Even smarter
Nutritional values
Eggplants have numerous secondary plant substances such as terpenes, which are said to slow down aging processes in our body cells and even prevent cancer. Tomatoes provide abundant lycopene, an antioxidant that protects cells from free radicals. Feta brings a lot of bone-strengthening calcium in addition to protein.
If you like, you can also enjoy other vegetables with the delicious filling - for example, zucchini, peppers or small Hokkaido pumpkins in autumn are also good.
(Percentage of daily recommendation)
| Calorie | 380 cal. | (18 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 20.3 μg | (34 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 886 mg | (22 %) | ||
| Calcium | 159 mg | (16 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 35 μg | (18 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 8.2 g | |||
| Uric acid | 110 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 3 ½ ozs Brown rice
- salt
- 32 ozs Eggplant (3 small eggplants)
- 5 Tbsps olive oil
- 1 small Zucchini
- 4 ozs onions
- 3 garlic cloves
- 5 ozs Feta
- 1 Tbsp Tomato paste
- 14 ozs chunky tomatoes (can)
- 1 tsp dried Fresh herbs (thyme, rosemary)
- 4 sprigs Basil
- 4 sprigs oregano
Preparation steps
Cook rice in 2.5 times the amount of boiling salted water according to package directions for 30-40 minutes.
Meanwhile, clean the eggplants, wash them, cut them in half and scrape out the flesh with a spoon except for a 1/2-inch thick edge. Place eggplants on a baking sheet lined with baking paper, brush with 3 tablespoons of oil, and bake in a preheated oven at 180 °C / 350 °F for about 10 minutes. Then remove from the oven.
In the meantime, dice the removed eggplant flesh. Clean, wash and dice the zucchini. Peel and finely chop the onions and garlic.
Heat 1 tablespoon of oil in a frying pan. Sauté half of the onions and garlic for 3 minutes over medium heat. Add eggplant pulp and zucchini and sauté for 3 minutes. Then mix in rice and half of the crumbled feta, season with salt and pepper.
In a saucepan, heat remaining oil. Sauté remaining onion and garlic in it for 2 minutes over medium heat. Stir in the tomato paste, then add the chunky tomatoes, season with salt, pepper and the dried herbs and simmer for 5 minutes over low heat.
Pour tomato sauce into a rectangular baking dish and place the hollowed eggplants inside. Fill zucchini and rice mixture into the eggplants and bake in a hot oven for 20-25 minutes.
Wash herbs, dab dry and pluck off leaves. Remove casserole dish from oven and sprinkle eggplant with remaining feta and herb leaves.
