Stuffed eggplant: a Mediterranean main dish rich in fiber and protein, perfect for those following a healthy, low-calorie diet.

Combined, these elements make it a great option for those aiming to **lose weight, manage blood sugar**, or simply eat more clean, nutrient-dense foods.

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## 👩‍🍳 Basic Mediterranean Stuffed Eggplant Recipe

### Ingredients:

* 2 medium eggplants
* 1 cup cooked quinoa or brown rice
* 1 can (15 oz) chickpeas, rinsed and drained
* 1 small onion, diced
* 2 garlic cloves, minced
* 1 cup diced tomatoes (fresh or canned)
* 2 tbsp olive oil
* 1 tsp cumin
* 1 tsp smoked paprika
* Salt and pepper to taste
* Fresh parsley or mint for garnish
* Optional: crumbled feta or a dollop of Greek yogurt

### Instructions:

1. **Preheat oven** to 375°F (190°C).
2. Cut eggplants in half lengthwise. Scoop out some flesh to make room for the filling, and lightly brush with olive oil.
3. **Roast** eggplant halves on a baking sheet for 20–25 minutes until tender.
4. Meanwhile, **sauté** onion and garlic in olive oil. Add chopped eggplant flesh, chickpeas, tomatoes, and spices. Cook for 10 minutes.
5. Stir in cooked quinoa or rice. Adjust seasoning to taste.
6. **Stuff** the roasted eggplant halves with the filling. Top with feta if using.
7. Return to oven and bake for another 10–15 minutes until heated through.
8. **Garnish** with fresh herbs and serve warm!

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## 🥗 How to Serve It

Stuffed eggplant makes a **complete meal on its own**, but you can also serve it with:

* A crisp green salad with lemon-olive oil dressing
* A side of hummus or tzatziki
* Warm pita or whole-grain bread
* A cup of lentil soup for extra protein

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## 🌍 Mediterranean Diet Approved

This dish aligns perfectly with the principles of the **Mediterranean diet**, which emphasizes:

* Fresh vegetables and legumes
* Healthy fats like olive oil
* Whole grains
* Moderate dairy
* Herbs and spices instead of heavy sauces

Not only is this diet widely praised for its **heart health and longevity benefits**, but it’s also full of flavor — making it easier to stick with.

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## ✅ Final Thoughts

Stuffed eggplant is more than just a delicious dish — it’s a **nutrient-packed, low-calorie main course** that supports your health goals without sacrificing taste. Whether you’re a vegetarian, a flexitarian, or just someone looking for lighter dinner ideas, this Mediterranean classic is a must-try.

So next time you’re staring at an eggplant in the produce aisle, don’t just pass it by. **Stuff it, bake it, and enjoy the taste of health — Mediterranean-style.**

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Would you like a printable version of this recipe or ideas for meal prep using stuffed eggplant?