Most people believe eggplants are a vegetable. However, eggplants also known as aubergines are not a vegetable. Eggplants are actually a fruit. This fruit is a staple ingredient in Mediterranean, middle eastern, and Indian cuisines.
Unfortunately, most cuisines prepare eggplant by frying it in a pot of oil. However, the frying process may do more harm than good. Like a sponge, eggplant soaks up the oil. Though it seems harmless, dangerous chemicals are released when oil is exposed to high cooking temperatures that could be detrimental to your health. Moreover, deep-frying eggplant will decrease the eggplant’s nutritional value.
Benefits Of Eggplants
Eggplants are a rich source of antioxidants. Antioxidants counteract tissue damage prompted by free radicals. In addition, antioxidants decrease bad cholesterol levels and guard against certain types of cancer.
Eggplants are also a great source of fiber. Fiber maintains the digestive system as well as protects against colon cancer. Lastly, eggplants are rich in vitamins A, B, and C and minerals like potassium, magnesium, calcium, and phosphorous.
Benefits of Quinoa
Quinoa is a complete protein. It contains the nine essential amino acids; thus, it is a rich source of protein. Furthermore, quinoa contains nearly double the fiber found in other grains. Fiber helps maintain the digestive system, decreases blood pressure, diabetes, and even prevents heart disease. Recent studies have discovered that for every extra 10 grams of fiber added to your diet, the mortality risk associated with coronary heart disease reduces by 17–35%.
Quinoa is an excellent source of iron. Iron is responsible for maintaining the health of red blood cells. In addition, quinoa contains copious amounts of magnesium. Magnesium relaxes the blood vessels, supports healthy blood sugar levels and energy production. Magnesium can also relieve migraines.
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Quinoa-Stuffed Eggplant
4
servings15
minutes30
minutes446
kcal45
minutesRoasted eggplant skins are stuffed with healthy quinoa, fresh tomatoes, garlic, feta cheese, avocadoes, peppers, and shallots to make a filling meal loaded with protein.
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Ingredients
2 medium eggplants
2 tablespoons olive oil
1 red pepper, diced
1 shallot, minced
2 cloves garlic, minced
1/2 cup vegetable broth
1 cup cooked quinoa
1- pint cherry tomatoes, cut in half
1/2 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon onion powder
1 teaspoon Italian seasoning
2 tablespoons freshly chopped parsley
1/2 cup feta cheese, cut into bite-sized pieces
1 avocado, cut into bite-sized pieces
Directions
- Program the oven to 390°F.
- Slice each eggplant in half lengthwise and remove the flesh leaving a 1/4 -inch border around the edges. Set the eggplant flesh aside.
- Drizzle the eggplant with a tablespoon of olive oil and roast them for 18-20 minutes until they are tender.
- Cut the eggplant flesh into bite-sized pieces.
- Add one tablespoon of olive oil into the skillet and set it over medium-high.
- Add the eggplant, shallot, red bell pepper, and garlic to the skillet and cook it for 2-3 minutes until the eggplant mixture begins to soften.
- Add the vegetable broth and cook the eggplant mixture for 10 minutes. Stir in the quinoa, and tomatoes and cook it for an additional 5 minutes.
- Stir in the salt, pepper, onion powder, Italian seasoning, feta cheese, and avocadoes, and remove it from the stove.
- Stuff each eggplant with the quinoa filling and garnish it with the chopped parsley.
- Serve and enjoy!
Notes
- NUTRITION INFO: Calories: 446 | Carbohydrates: 55.9g |Protein: 14.3g | Fat: 21.2g | Saturated Fat: 5.1g | Cholesterol: 17mg | Sodium: 614mg | Potassium: 1435mg | Sugar: 13.3g | Vitamin D: 0mg | Calcium: 166mg | Iron: 4mg
- NUTRITIONAL INFO DISCLAIMER: The nutritional values presented above are only estimates. I don’t have a medical background, nor am I a registered dietitian or certified nutritionist. Therefore, nutritional information shown on foodandmoodcreations.com should only be used as a general guideline.
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In Summation
Fresh eggplants are sliced, roasted then filled with a hearty quinoa stuffing. Featuring ingredients such as fresh tomatoes, garlic, feta cheese, avocadoes, bell peppers, and shallots, this simple meal is bursting with flavor, but it is also healthy.
