Flexitarian Stuffed Eggplant

8
Medium
Dinner

Characteristics

Without gluten High Fibre Without nuts

Nutritional Facts Per Serving

270
Calories
9 g
Protein
34 g
Carbs
7 g
fiber
Show all nutrition facts

Nutritional Facts

1 8
  • Amount For Serving % Daily Value
  • Calories 270
  • Lipides 12 g
    • Saturated fat  2.5 g
  • Cholesterol 15 mg
  • Sodium  540 mg
  • Carbs 34 g
    • fiber  7 g
    • Sugar  10 g
  • Protein 9 g

Ingredients

  • 4 medium eggplants (12 oz/375 g each)
  • 1 tsp (5 mL) salt, divided
  • 1/4 cup (60 mL) olive oil, divided
  • 1 large onion, finely diced
  • 4 cloves, minced
  • 1 tsp (5 mL) ground cumin
  • 3/4 cup (175 mL) long grain white rice
  • 8 oz (250 g) lean ground lamb
  • 1 jar (700 mL) reduced sodium tomato pasta sauce
  • 1/4 cup (60 mL) chopped fresh parsley
  • lemon zest, to garnish

Method

  1. Preheat oven to 400F (200C). Cut each eggplant in half lengthwise. Using a spoon, scoop out centre of eggplant, leaving 1/2-in. (1-cm) thick "shell" (reserve scooped out eggplant for stuffing). Season flesh in shell with 1/2 tsp (2 mL) salt. Let stand, cut-side down, on baking sheet.
  2. Finely chop scooped out eggplant. Heat 3 tbsp (45 mL) oil in medium saucepan over medium-high heat. Cook chopped eggplant, onion, garlic, cumin and remaining salt about 7 min., or until softened. Mix in rice and 1 1/2 cups (375 mL) water; bring to a simmer. Reduce heat to low. Cover and cook 20 min. until rice is tender and has absorbed all the liquid. Remove from heat and let stand, covered, 5 min. 
  3. Meanwhile heat remaining oil in skillet over medium heat. Crumble in lamb. Cook 10 min. until browned. Set aside. Arrange the 4 eggplant shells in greased 13 x 9-in. (3-L) baking dish. Measure out 2 1/2 cups (625 mL) rice mixture; fill 4 shells. Set aside. 
  4. Stir browned lamb into remaining rice mixture. Place remaining 4 eggplant shells in second greased 13 x 9-in. (3 L) baking dish; fill with rice-lamb mixture. Pour tomato sauce over all 8 eggplant shells. Cover both baking dishes with foil. Bake 40 min. until eggplant is tender and sauce is bubbling. Sprinkle all stuffed eggplants with parsley. Also sprinkle lemon zest over vegetarian eggplants. 

Tip: Please note nutritional analysis is based on 1/8th of entire recipe, averaged from vegetarian and lamb variations.

Related Recipes