Stuffed Eggplant with Bulgur
Tender roasted eggplant halves filled with a savory bulgur, tomato, and pine nut mixture. A cool, creamy yogurt-mint sauce provides the perfect finishing touch for this hearty Mediterranean meal.
For 4 servings
Prepare and roast the eggplant.
- Preheat your oven to 400°F (200°C).
- Cut the eggplants in half lengthwise. Use a knife to score the flesh in a diamond pattern, being careful not to pierce the skin.
- Brush the cut sides generously with 3 tablespoons of olive oil and season with half of the salt and pepper.
- Place the eggplant halves cut-side down on a baking sheet and roast for 25-30 minutes, or until the flesh is very tender.
TIPRoasting the eggplant cut-side down helps steam the flesh, making it extra soft and easy to scoop.Cook the bulgur wheat.
While the eggplant roasts, combine the bulgur, water, and a pinch of salt in a small saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 12-15 minutes, until the water is absorbed. Fluff with a fork and set aside.
Prepare the eggplant shells and filling base.
- Once the eggplant is cool enough to handle, carefully scoop out the cooked flesh, leaving a 1/2-inch border to create a sturdy shell. Roughly chop the scooped-out flesh.
- In a large skillet, heat the remaining 3 tablespoons of olive oil over medium heat.
- Add the chopped onion and cook until softened, about 5-6 minutes.
- Stir in the minced garlic and cook for another minute until fragrant.
Combine the filling ingredients.
- Add the chopped eggplant flesh and diced tomatoes to the skillet. Cook for 5-7 minutes, until the tomatoes break down.
- Stir in the cumin, cinnamon, remaining salt, and pepper.
- Remove the skillet from the heat. Fold in the cooked bulgur, toasted pine nuts, chopped parsley, and 1/4 cup of chopped mint. Mix well.
Stuff and bake the eggplants.
Spoon the bulgur mixture evenly into the hollowed-out eggplant shells. Place them back on the baking sheet and bake for another 15-20 minutes, until heated through and the tops are slightly golden.
Make the yogurt-mint sauce.
While the eggplants are in the oven for the final bake, whisk together the Greek yogurt, 2 tablespoons of mint, lemon juice, and a pinch of salt in a small bowl until smooth.
Serve the stuffed eggplant.
Remove the stuffed eggplants from the oven. Serve immediately, drizzled generously with the yogurt-mint sauce.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a nuttier flavor, toast the pine nuts in a dry skillet over medium heat for 2-3 minutes until fragrant and lightly golden before adding them to the filling.
- 2Don't overcrowd the skillet when cooking the filling. Use a large pan to ensure the vegetables sauté rather than steam.
- 3The yogurt sauce can be made ahead of time and stored in the refrigerator. The flavors will meld together even more.
- 4Leftover stuffed eggplant can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave.
Adapt it for your goals.
Vegan
Replace the Greek yogurt with a plant-based plain yogurt, such as coconut or almond-based, for the sauce.
gluten freeGluten free
Substitute the bulgur wheat with an equal amount of cooked quinoa or brown rice to make this dish gluten-free.
high proteinHigh protein
Add 1 cup of cooked chickpeas or lentils to the bulgur filling to boost the protein content.
quickQuick
To save time, use pre-cooked bulgur or quinoa. You can also use canned diced tomatoes instead of fresh.
Why this is on our healthy list.
Rich in Fiber
Eggplant and bulgur are excellent sources of dietary fiber, which aids in digestion, promotes satiety, and helps maintain stable blood sugar levels.
Heart-Healthy Fats
The olive oil and pine nuts provide monounsaturated and polyunsaturated fats, which are beneficial for cardiovascular health.
Source of Antioxidants
Eggplant, tomatoes, garlic, and fresh herbs are rich in antioxidants that help protect the body against cellular damage.
Provides Complex Carbohydrates
Bulgur is a whole grain that offers complex carbohydrates for sustained energy, unlike the quick spike from refined grains.
Frequently asked questions
Yes, this dish is quite healthy. It's packed with fiber from the eggplant and bulgur, healthy fats from olive oil and pine nuts, and fresh herbs. It provides a balanced mix of complex carbohydrates, plant-based protein, and vitamins.
