Quick and easy vegetarian stuffed eggplant recipe

Are you a fan of Mediterranean cuisine? Do you want to expand your knowledge on how to maximize the flavor and health benefits of eggplants? If yes, then you’ve come to the right place. I am thrilled to introduce my vegetarian stuffed eggplant recipe that is sure to wow your taste buds and nourish your body.

Eggplants are the perfect base for a vegan stuffed dish because they have a soft, silky texture that can hold a variety of savory fillings. My recipe uses an assortment of spices including cinnamon, garlic, and fresh mint, which all blend together beautifully. Also, it features nutritious and delicious ingredients such as brown rice, walnuts, currants, and golden raisins.

Not only is this recipe vegetarian-friendly, but it’s also low FODMAP and gluten-free! You won’t even miss the meat with this flavorful recipe that will guarantee to be a crowd-pleaser at any dinner party.

So are you ready to try something new in your kitchen? Let’s get started with this easy Mediterranean-style dish that will leave your taste buds begging for more.

Why You’ll Love This Recipe

Vegetarian Stuffed Eggplant
Vegetarian Stuffed Eggplant

Looking for a vegetarian dish that is filling, satisfying, and packed with flavor? Look no further! The Vegetarian Stuffed Eggplant Recipe is the way to go.

Imagine sinking your teeth into tender and juicy baked eggplants that are packed with an explosion of flavors. This recipe is a harmonious blend of sweet, sour, salty, and savory flavors that will leave you craving for more. With ingredients like walnuts, raisins, and brown rice combined with fragrant herbs like mint and parsley, every bite promises to deliver richness and complexity.

The dish also incorporates flavorful seasonings like garlic cloves, cinnamon and lemon juice which imparts a unique tangy flavor to the dish. The resulting aromas and textures of this dish are simply irresistible.

Not only is the recipe delicious but it’s also a great source of nutrition. The eggplants are rich in fiber, antioxidants, vitamins and low in calories. Brown rice is an excellent source of energy which also makes this recipe heart-healthy. Plus, the mixture of nuts used in this recipe provides an optimal balance of healthy fats and proteins.

Moreover, this recipe is incredibly versatile! It can be served as a main course or side dish as part of a dinner party menu or as an individual lunchtime meal. It is perfect for vegetarians, vegans or anyone looking to switch up their regular meat dishes. Even those who eat beef would appreciate trying out this vegetarian alternative.

So don’t hesitate, give this Eggplant Recipe a try today! It has all the elements in play – nutritionally sound, flexible in serving, delicious in taste and fulfilling in texture- what more could you ask for?

Ingredient List

 Get ready for a savory adventure with this Vegetarian Stuffed Eggplant recipe!
Get ready for a savory adventure with this Vegetarian Stuffed Eggplant recipe!

Before diving into the recipe, let’s take a look at the incredible ingredients that make this stuffed eggplant recipe so delicious. Here is a list of everything you will need:


  • 2 medium eggplants


  • 1/2 cup of brown rice
  • 1 1/2 cups of water
  • 1 tablespoon of canola oil
  • 1.5 cups of finely chopped onion
  • 4 minced garlic cloves
  • 1 cup chopped carrots
  • 1/2 cup of golden raisins or currants
  • 1/2 cup of walnuts
  • 1 tablespoon of freshly squeezed lemon juice
  • 3 tablespoons finely chopped fresh parsley
  • 3 tablespoons finely chopped of fresh mint
  • 1 teaspoon salt
  • A pinch of ground cinnamon

The Recipe How-To

 This dish is as beautiful as it is delicious.
This dish is as beautiful as it is delicious.

Finally, the moment we’ve been waiting for – the recipe on how to make the mouthwatering Vegetarian Stuffed Eggplant! Do not worry, I will guide you through the steps so you won’t get lost in the process.

Step 1: Preparing the Eggplants

Firstly, preheat your oven to 375°F (190°C). Next, rinse the eggplants under cold water before cutting them in half lengthwise. If you prefer a softer texture, you may peel off some of the skin with a vegetable peeler, but it’s optional. Gently scoop out most of the flesh leaving just enough for the shell to hold its shape.

Step 2: Preparing the Filling

In a pan over medium heat, add two tablespoons of olive oil, chopped onion and diced carrots. Cook until they become tender and lightly browned. Then stir in minced garlic cloves and cook for another minute.

Next, add 1 1/2 cups of cooked brown rice, chopped fresh parsley, and 1/4 cup each of golden raisins and currants. Mix well and let it cook for an additional two minutes. Lastly, stir in a half cup of finely chopped walnuts and season with salt and pepper.

Step 3: Stuffing and Baking

Fill each eggplant half with the prepared filling, pressing down gently with a spoon or spatula. Place each stuffed eggplant in a baking dish that has been lightly coated with canola oil.

Pour two cups of boiling water into the baking dish to help steam the eggplants. Bake for about an hour or until fork-tender.

Step 4: Garnish

Once done, remove from oven and let them cool for a few minutes before serving. Before serving sprinkle chopped fresh mint leaves, drizzle some fresh lemon juice, and dust some ground cinnamon over each stuffed eggplant.

Voila! You are now ready to impress your family or guests with this delicious Vegetarian Stuffed Eggplant.

Substitutions and Variations

 Give your taste buds a treat with this filling and flavorful meal.
Give your taste buds a treat with this filling and flavorful meal.

Variety is the spice of life, and for a recipe as versatile as stuffed eggplants, there are plenty of opportunities to try out different ingredients and flavor combinations. Here are some ideas to experiment with:

– Meatless options: This recipe is already meat-free, but for those who want to create a heartier dish, you can try swapping out the brown rice for quinoa or lentils. Alternatively, you could use vegan mince or crumbled tofu as a filling.

– Allergen-free adaptations: For those with dietary restrictions, consider substituting the walnuts with almonds or sunflower seeds. Additionally, this recipe can easily be made gluten-free by using gluten-free breadcrumbs instead of regular.

– Mediterranean twists: If you’re feeling adventurous, try incorporating some traditional Mediterranean flavors into your stuffed eggplants. Some suggestions include adding feta cheese to the filling, using pine nuts as a topping, or swapping out the parsley for fresh oregano.

– Italian-inspired variations: For an Italian-inspired twist on this recipe, swap out the cinnamon and lemon juice for dried basil and red pepper flakes. You could also add some diced tomatoes to the filling and top with grated Parmesan cheese.

No matter how you choose to customize this vegetarian stuffed eggplant recipe, don’t be afraid to get creative in the kitchen! By experimenting with different flavors and textures, you’re bound to find a variation that satisfies your cravings and tastes delicious.

Serving and Pairing

 Eggplant has never been this exciting!
Eggplant has never been this exciting!

When it comes to serving and pairing this vegetarian stuffed eggplant dish, there are numerous options that would complement the meal quite nicely.

Firstly, the dish can be served on its own as a main course, with a side salad or some fresh, toasted bread. Alternatively, you could serve it as a side dish alongside a Mediterranean-style spread of dips and dishes like hummus, tzatziki and falafel.

If you’re looking for something extra to add to the dish, try topping it with a sprinkle of toasted walnuts or diced avocado for added crunch and texture.

In terms of drinks, this vegetarian stuffed eggplant pairs well with light-bodied red wines such as Pinot Noir or Beaujolais. For those who prefer white wines, try a Chardonnay or white blend with notes of citrus and stony minerality. If you prefer beer, opt for a light-bodied pilsner or blonde ale for a harmonious pairing.

Overall, this dish is versatile enough to be served in different ways depending on your preference. No matter how you choose to serve it, the complex flavors will always leave you satisfied!

Make-Ahead, Storing and Reheating

 Impress your guests with this stunning dish at your next dinner party.
Impress your guests with this stunning dish at your next dinner party.

One of the great things about this vegetarian stuffed eggplant recipe is that it’s perfect for meal prep! By making a large batch in advance, you can have an easy and delicious meal ready to go whenever you need it.

To make this recipe ahead of time, simply follow the preparation instructions as directed, but do not bake the eggplants. Instead, wrap them tightly in plastic wrap or aluminum foil and store them in your refrigerator for up to 2 days.

When you’re ready to enjoy your stuffed eggplants, simply preheat your oven to 375°F (190°C), place the eggplants on a baking sheet, and bake for 30-35 minutes, or until they are heated through and tender.

If you have leftover stuffed eggplants after serving, they can easily be stored in an airtight container in your refrigerator for up to 3 days. Simply reheat them in the oven following the same method above.

Another great option is to freeze your stuffed eggplants for later use. To do so, let them cool completely before placing them in an airtight container or freezer bag. They will keep in your freezer for up to 3 months.

When reheating from frozen, thaw overnight in your refrigerator before reheating as directed above. This recipe is perfect for lunches or dinners that can be made ahead of time for work hours, trips or busy days.

Tips for Perfect Results

 This recipe is perfect for those who want to enjoy a hearty and wholesome vegetarian meal.
This recipe is perfect for those who want to enjoy a hearty and wholesome vegetarian meal.

Now, let me share some tips with you to help you achieve the best possible result when making this delicious Vegetarian Stuffed Eggplant Recipe.

1. Salting and Rinsing the Eggplant

One common concern people have when cooking with eggplants is that they sometimes turn out bitter. A simple way to avoid this is by salting and rinsing the eggplant before cooking it. To do this, slice the eggplant and sprinkle salt over it. Let it sit for 30 minutes to an hour, then rinse it thoroughly with cold water. This will help draw out any bitterness in the eggplant, resulting in a better flavor.

2. Be Mindful When Peeling the Eggplant

When peeling the eggplant for this recipe, be sure to only remove as much skin as necessary. The skin of an eggplant contains valuable nutrients and fiber, so you don’t want to throw it all away. Instead, use a vegetable peeler or a sharp knife to take off just enough skin to make it easier to stuff.

3. Get Creative with Substitutions

This recipe is quite flexible when it comes to substitutions. For example, if you don’t have brown rice on hand, you can substitute quinoa or another grain instead. If you don’t like walnuts or raisins, feel free to use pine nuts or dried cranberries instead. Don’t be afraid to experiment and make this recipe your own.

4. Use Fresh Herbs Whenever Possible

Fresh herbs can really elevate the flavor of this dish, so I highly recommend using fresh parsley and mint if you can find them at your local grocery store or farmer’s market. If not, dried herbs will work just fine too.

5. Preheat Your Oven

One crucial step in cooking any dish is making sure your oven is preheated before you start cooking. This ensures that your food will cook evenly and saves time in the long run.

By following these tips, you’ll be able to make a delicious and satisfying Vegetarian Stuffed Eggplant Recipe that everyone will love.


Before we delve into the frequently asked questions about this delicious Vegetarian Stuffed Eggplant Recipe, let me remind you of how using these items in your pantry can add some zest to your cooking –for instance, cinnamon can spice things up while golden raisins give your dish a sweet taste. It’s never an easy task when it comes to trying and testing new recipes satisfactorily, thus we have come up with some common questions and solutions that will help you overcome any hurdles when making this dish.

Why do you soak eggplant in water before cooking?

Preparing eggplant before cooking can be a bit of a hassle. The traditional method of salting and rinsing can be time-consuming and messy. Fortunately, there’s an alternative – brining. Brining does the job of drawing out bitterness, but it also helps the eggplant to retain its shape when cooked. Regardless of whether you are frying, grilling, or baking your eggplant, brining can be an effective technique to prepare it.

Do you leave the skin on eggplant when you bake it?

It’s worth noting that the skin of a young eggplant can be eaten, but the larger and older they get, the more bitter the skin becomes. Therefore, it’s best to peel larger eggplants to avoid that unpleasant taste. If you’re unsure whether to peel or not, then it’s recommended to always peel it using a veggie peeler or paring knife.

Should you rinse eggplant before cooking?

When it comes to seasoning eggplant before cooking, some people choose to rinse it after salting, while others do not. Additionally, you can opt to peel the eggplant or leave the skin on. In this recipe, we will discuss the best practices for seasoning and preparing eggplant before cooking.

Do you eat the skin of stuffed eggplant?

The skin of the stuffed eggplant can be consumed for the nutrients and fiber it offers, but it is also acceptable to only eat the flesh and stuffing interior and remove the skin if desired.

Bottom Line

In conclusion, this Vegetarian Stuffed Eggplant Recipe is a unique and flavorful way to incorporate more plant-based meals into your diet. The combination of ingredients creates a delicious Mediterranean-inspired dish that is sure to be a crowd-pleaser.

Whether you are a seasoned vegetarian or are simply looking for new ways to enjoy eggplant, this recipe is a must-try. With easy-to-follow instructions and a range of substitutions and variations, you can customize this dish to suit your taste preferences and dietary restrictions.

So why not give it a try? You’ll be surprised at how easy it is to prepare and how flavorful it tastes. Whether you’re looking for a healthy weeknight meal or want to impress your guests at your next dinner party, this Vegetarian Stuffed Eggplant Recipe is sure to satisfy.

So go ahead and give it a try! Your taste buds (and your body) will thank you.

Vegetarian Stuffed Eggplant

Vegetarian Stuffed Eggplant Recipe

These are nutritious and absolutely delicious. They are a bit time-consuming to make, but they freeze quite nicely.
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Prep Time 40 mins
Cook Time 20 mins
Course Main Course
Cuisine Vegetarian
Calories 593.4 kcal


  • 3 medium eggplants, sliced lengthwise
  • 3 tablespoons canola oil
  • 1 medium vidalia onion, chopped
  • 3 small garlic cloves, pressed
  • 3 small carrots, shredded
  • 3 cups brown rice, cooked
  • 1/2 cup golden raisins or 1/2 cup currants
  • 1/2 cup chopped walnuts
  • 2 tablespoons of fresh mint, chopped
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons lemon juice
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon salt


  • Simmer eggplant halves face down in a little water about 10 minutes until soft.
  • Cool and scoop out pulp leaving 1/2 inch shell.
  • Heat oil in skillet and add pulp, onion, and garlic. Cook about 5 minutes then add remaining ingredients. Cook 5 more minutes.
  • Spoon mixture into shells. At this point, they can be wrapped and frozen for later, or bake at 350 degrees F about 20 minutes. Serve with plain yogurt, if desired.

Add Your Own Notes


Serving: 448gCalories: 593.4kcalCarbohydrates: 103.6gProtein: 12.6gFat: 16.8gSaturated Fat: 1.8gSodium: 226.8mgFiber: 15gSugar: 16.7g
Keyword < 60 Mins, Brown Rice, Free Of..., Healthy, Low Cholesterol, Low Protein, Rice, Vegan, Vegetable
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