Fine Vegetable Cuisine

Stuffed Eggplant

with Tomato Sauce
4
Average: 4 (11 votes)
(11 votes)
Stuffed Eggplant

Stuffed Eggplant - Stuffed eggplant from the oven, all golden brown and melty - a real crowd pleaser

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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
285
calories
Calories

Healthy, because

Even smarter

Nutritional values

This vegetarian meal is rich in fiber, which provides us with half the daily dose of vitamins C and B6. We need vitamin B6 to incorporate amino acids from the diet into the body's own proteins. Vitamin C is involved in the production of collagen and controls the production of L-carnitine, which is important for fat burning.

Instead of eggplants, zucchinis are also suitable, which do not need to be sprinkled with salt beforehand. Those who pay close attention to fat calories can use light mozzarella.

1 serving contains
(Percentage of daily recommendation)
Calorie285 cal.(14 %)
Protein14 g(14 %)
Fat8 g(7 %)
Carbohydrates38 g(25 %)
Sugar added0 g(0 %)
Roughage11 g(37 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.4 mg(20 %)
Vitamin K24.3 μg(41 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.6 mg(43 %)
Folate74 μg(25 %)
Pantothenic acid1.4 mg(23 %)
Biotin11.4 μg(25 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C52 mg(55 %)
Potassium806 mg(20 %)
Calcium195 mg(20 %)
Magnesium110 mg(37 %)
Iron2.8 mg(19 %)
Iodine12 μg(6 %)
Zinc2.1 mg(26 %)
Saturated fatty acids4.4 g
Uric acid126 mg
Cholesterol14 mg
Complete sugar13 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
24 ozs Vegetable broth
6 ozs Brown rice
½ tsp dried thyme
4 Eggplant
salt
3 small onions
1 garlic clove
1 yellow Bell pepper
peppers
4 ozs Mozzarella
½ tsp dried Sage
14 ozs crushed Tomatoes (canned)
ground paprika (hot)
½ bunch Chives
How healthy are the main ingredients?
TomatoMozzarellaChivesthymeSageEggplant
Preparation

Kitchen utensils

1 Measuring cups, 1 Pot (with lid), 1 Teaspoon, 1 Wooden spoon, 1 Cutting board, 1 Small knife, 1 Melon baller, 1 Large knife, 1 Tablespoon, 1 shallow Casserole dish (about 3 liters), 1 Can opener, 1 Bowl

Preparation steps

1.
Stuffed Eggplant preparation step 1

Place 1-3/4 cups vegetable broth in a pot. Add rice and thyme, bring to a boil, cover and simmer until rice is tender and liquid is absorbed about 15 minutes.

2.
Stuffed Eggplant preparation step 2

Meanwhile, rinse eggplant, wipe dry, and halve horizontally. Score a border of 1/2 inch on the cut surface with a sharp knife. 

3.
Stuffed Eggplant preparation step 3

Scoop out eggplant flesh inside the border using a melon baller and chop finely with a large knife.

4.
Stuffed Eggplant preparation step 4

Sprinkle the eggplant shells generously with salt and let stand for 10-12 minutes.

5.
Stuffed Eggplant preparation step 5

Meanwhile, peel onions and finely dice. Peel the garlic and chop finely.

6.
Stuffed Eggplant preparation step 6

Halve bell peppers, remove seeds, rinse and pat dry. Cut peppers into 1/2-inch cubes. Add to the rice along with half the onion and cook for another 10 minutes.

7.
Stuffed Eggplant preparation step 7

Pat the salted eggplant halves dry with a paper towel and place in a large shallow baking dish (about 3 quarts).

8.
Stuffed Eggplant preparation step 8

Drain the mozzarella. Season rice with salt, paprika and pepper and divide among eggplant halves. Cut mozzarella into thin slices and place on the eggplant.

9.
Stuffed Eggplant preparation step 9

Mix remaining onion with the garlic, diced eggplant, sage, tomatoes and remaining vegetable broth in a bowl and spoon into baking dish around eggplant halves. 

10.
Stuffed Eggplant preparation step 10

Season sauce and eggplants with salt, pepper, and paprika and bake in a preheated oven at 400°F until eggplant is tender, the filling is heated through and cheese is melted, about 35 minutes. Rinse chives, shake dry, cut into rings and sprinkle over eggplant before serving.

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