Move Over, Stuffed Peppers. Try Stuffed Eggplant Instead!
Mix it up with our unique vegetarian dish. By: Amanda Marzullo, Producer; Katrina Doell, Community Manager; Lauren Urban, Writer/Editor
If you or a family member is vegetarian, you know it can be tough to find a variety of tasty, nwh_constellation_02 nutritious meals that keep you full – and keep you from getting bored. Shake things up withnwh_constellation_0 our delicious vegetarian stuffed eggplant! It’s filled with quinoa (a protein-rich food that contains almost twice as much fiber as most other grains) and a healthy mix of vegetables. Follow our recipe or make it your own by substituting your favorite fresh veggies. A delicious meal isn’t far away: Prep Time: 30 mins
Cook Time: 20 mins
What you’ll need: (makes 2 servings) • 1 medium eggplant • ¼ cup dry quinoa • ½ cup chopped onion • 1-2 garlic cloves, minced • ½ cup chopped zucchini • ½ cup chopped bell pepper • ¾ cup seeded chopped tomatoes • ¼ cup ground flax seed • ½ tablespoon dried parsley • ½ teaspoon dried thyme • ¼ teaspoon salt • ¼ teaspoon pepper • ¼ teaspoon crushed red pepper flakes • 1 tablespoon grated parmesan cheese • Paprika, to taste • Coconut oil cooking spray
Total Time: 50 mins
Preparation: 1. Rinse and cook quinoa on stove top according to directions, then set aside. 2. Cut eggplant in half. Remove pulp, leaving a ¼” thick shell. Cube pulp; set shells and pulp aside. 3. Coat a large nonstick skillet with coconut oil cooking spray; sauté onion and minced garlic until tender. 4. Add zucchini, bell pepper and eggplant pulp; sauté for 4-6 minutes or until vegetables are crisp-tender. 5. Stir in the tomatoes, ground flax seed, parsley, thyme, salt, pepper and red pepper flakes; cook for 1 minute. Remove from heat and stir in cooked quinoa. 6. Divide mixture evenly between the eggplant shells; sprinkle with parmesan cheese and paprika. 7. Place on baking sheet and bake at 400°F for 20 minutes or until shells are tender.
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Nutrition by the numbers:* • 270 calories • 12g protein • 46g carbohydrates • 7g fat • 18g fiber • 310mg sodium * per serving
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Feeding a family? Double the recipe for double the servings!
Spring Fall 2021 2020 | Phelps Today 11
