Couscous-stuffed eggplant
Discover a delicious and healthy dish with our Couscous-Stuffed Eggplant recipe, featuring tender eggplants filled with a zesty lemon couscous, savory onions, garlic, juicy tomatoes, sweet currants, fresh spearmint, and creamy feta cheese. Perfect for a flavorful and satisfying vegetarian meal!
- 19 Apr 2024
- Cook time 50 min
- Prep time 20 min
- 4 Servings
- 11 Ingredients
Couscous-stuffed eggplant is a delightful Mediterranean-inspired dish that combines the earthy flavors of eggplant with the nutty texture of couscous, tangy lemon juice, and aromatic herbs. This recipe is perfect as a main course or a side dish and promises to be a favorite at your dining table. Let's dive into preparing this delicious meal with fresh ingredients and simple steps.
Ingredients:
Instructions:
- Preheat your oven to 375°F (190°C).
- Wash the eggplants and slice them in half lengthwise. Scoop out the flesh, leaving about a 1/4-inch thick border around the edge. Reserve the scooped-out flesh for later use.
- Place the hollowed-out eggplant halves on a baking sheet, drizzle with a bit of olive oil, and season with salt and pepper. Bake in the preheated oven for about 20 minutes, or until the eggplants are softened.
- In a medium saucepan, bring the water and lemon juice to a boil. Add a pinch of salt.
- Remove the saucepan from heat and stir in the couscous. Cover and let it sit for about 5 minutes or until the liquid is absorbed.
- Fluff the couscous with a fork.
- In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
- Add the minced garlic and cook for an additional 1-2 minutes until fragrant.
- Dice the reserved eggplant flesh and add it to the skillet. Cook until the eggplant is tender, about 5-7 minutes.
- Add the diced tomatoes and cook for another 3 minutes, until they soften.
- Remove the skillet from heat, then fold in the cooked couscous, currants, and chopped spearmint. Mix until well combined.
- Remove the baked eggplant halves from the oven. Evenly distribute the couscous mixture among the eggplant halves, pressing the filling down gently with a spoon.
- Sprinkle the crumbled feta cheese on top of each stuffed eggplant.
- Return the stuffed eggplants to the oven and bake for an additional 10-15 minutes, or until the cheese is slightly browned and the stuffing is heated through.
- Remove the stuffed eggplants from the oven and let them cool slightly before serving.
- Garnish with additional fresh spearmint leaves if desired.
Tips:
- When selecting eggplants, choose ones that are firm and heavy for their size. Avoid those with blemishes or soft spots.
- For perfectly cooked couscous, allow the grains to steam after cooking. Fluff with a fork to avoid clumps.
- Cut the eggplants in half lengthwise and scoop out the inside flesh, creating a 'boat' for the couscous filling. Be sure to leave enough flesh around the edges to maintain structure.
- Roast the eggplant halves before stuffing them to soften the flesh and enhance their flavor.
- Sauté the onion and garlic until they're golden brown to bring out their natural sweetness and depth.
- Feel free to add other herbs such as parsley or basil for additional flavor layers.
- For a vegan variation, simply omit the feta cheese or replace it with a dairy-free alternative.
- Serve the stuffed eggplants with a side of Greek yogurt or a fresh salad to complete the meal.
Couscous-stuffed eggplant is a vibrant and satisfying dish that brings together a medley of flavors and textures. This recipe not only showcases the versatility of eggplant but also highlights the complementary tastes of couscous, vegetables, and herbs. Enjoy this nutritious and flavorful meal with family and friends, and don't forget to experiment with additional herbs and spices to make it truly your own.
| Nutrition Facts | |
|---|---|
| Serving Size | 450 grams |
| Energy | |
| Calories 190kcal | 8% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 33g | 10% |
| Fiber 9g | 24% |
| Sugar 18g | 17% |
| Fat | |
| Fat 8g | 10% |
| Saturated 3.13g | 10% |
| Cholesterol 16mg | - |
| Vitamins | |
| Vitamin A 55ug | 6% |
| Choline 27mg | 5% |
| Vitamin B1 0.20mg | 16% |
| Vitamin B2 0.29mg | 22% |
| Vitamin B3 2.51mg | 16% |
| Vitamin B6 0.43mg | 25% |
| Vitamin B9 80ug | 20% |
| Vitamin B12 0.32ug | 13% |
| Vitamin C 24mg | 27% |
| Vitamin E 1.14mg | 8% |
| Vitamin K 14ug | 12% |
| Minerals | |
| Calcium, Ca 140mg | 11% |
| Copper, Cu 0.28mg | 0% |
| Iron, Fe 1.22mg | 11% |
| Magnesium, Mg 55mg | 13% |
| Phosphorus, P 160mg | 13% |
| Potassium, K 890mg | 26% |
| Selenium, Se 12ug | 21% |
| Sodium, Na 230mg | 15% |
| Zinc, Zn 1.23mg | 11% |
| Water | |
| Water 390g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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