Flexitarian Stuffed Eggplant

  • Prep Time 10 min
  • Total Time 1 h 30 min
  • Serves: 8

Ingredients

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

Directions

  • Step 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.

  • Step 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.

  • Step 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.

  • Step 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.

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Nutrition Facts

  • Nutrition Description Per serving (1/8 of the recipe):
  • Calories 270
  • Fat 12 g
  • Saturated Fat 2.5 g
  • Carbs 34 g
  • Sugar 10 g
  • Protein 9 g
  • Cholesterol 15 mg
  • Fibre 7 g
  • Sodium 540 mg