Eggplant-and-Bulgur-Stuffed Vegetables

Vegetarian
Vegan
Dairy Free
Health score
51%
Eggplant-and-Bulgur-Stuffed Vegetables
300 min.
8
230kcal

Suggestions


Discover the delightful flavors of our Eggplant-and-Bulgur-Stuffed Vegetables, a vibrant and nutritious dish that is perfect for any occasion. This recipe is not only vegetarian but also vegan and dairy-free, making it an excellent choice for those seeking a wholesome meal that caters to various dietary preferences.

Imagine tender eggplant, sweet bell peppers, and juicy tomatoes, all filled with a savory mixture of bulgur, currants, and aromatic spices. Each bite offers a delightful combination of textures and flavors, from the earthy notes of the eggplant to the sweetness of the currants and the freshness of the parsley. This dish is not just a feast for the palate; it’s also a feast for the eyes, with its colorful array of vegetables that will brighten up your table.

With a preparation time of just 300 minutes, this recipe serves eight, making it ideal for family gatherings or dinner parties. Each serving is a satisfying 230 calories, allowing you to indulge without guilt. The health score of 51 reflects its nutritious profile, packed with plant-based goodness that will leave you feeling energized and satisfied.

Whether you’re looking for a side dish to complement your main course or a standalone vegetarian delight, these stuffed vegetables are sure to impress. So roll up your sleeves and get ready to create a dish that’s as delicious as it is healthy!

Ingredients

  • 0.8 teaspoon pepper black
  • 0.7 cup bulgur 
  • 0.3 cup currants dried
  • 1.5 lb eggplant 
  • 0.3 cup parsley fresh chopped
  • 0.5 teaspoon ground allspice 
  • tablespoons olive oil extra virgin extra-virgin for brushing vegetables
  • cups onion chopped
  • small and orange peppers yellow with stems (2 lb total), halved lengthwise through stem, then ribs and seeds discarded (not baby)
  • 1.8 teaspoons salt 
  • 0.5 teaspoon sugar 
  • small tomatoes ()
  • 1.5 lb zucchini halved lengthwise

Equipment

  • bowl
  • frying pan
  • oven
  • sieve
  • baking pan
  • aluminum foil
  • broiler
  • tongs
  • cutting board

Directions

  1. Heat skillet over moderate heat until hot, then cook eggplant, turning occasionally with tongs, until blackened on all sides and tender, 35 to 45 minutes.
  2. Transfer to a cutting board. When cool enough to handle, peel eggplant, then cut flesh into 1/2-inch pieces.
  3. While eggplant cooks, core tomatoes and cut off top 1/2 inch from each.
  4. Cut tops into 1/4-inch dice and set aside. Scoop out insides of tomatoes with a melon-ball cutter or a spoon into a medium-mesh sieve set over a bowl, leaving shells intact. Force pulp and juice through sieve, discarding seeds.
  5. Add enough water to juice to total 2 cups and set aside.
  6. Sprinkle tomato shells with 1/4 teaspoon salt, then invert onto a rack set in a shallow baking pan and drain 20 minutes.
  7. Scoop flesh from zucchini halves into a bowl using a melon-ball cutter or spoon, leaving 1/4-inch-thick shells. Coarsely chop flesh and set aside.
  8. Cook chopped zucchini and onion in 1/4 cup oil in a 12-inch heavy skillet over moderate heat, stirring occasionally, until softened and beginning to brown, 5 to 7 minutes.
  9. Add bulgur, sugar, allspice, 1 teaspoon salt, and 1/4 teaspoon pepper and cook, stirring, until bulgur is coated, about 1 minute.
  10. Add juice mixture, diced tomatoes, and currants and bring to a boil.
  11. Remove from heat and cover skillet, then let stand until liquid is absorbed and bulgur is tender, about 10 minutes.
  12. While bulgur stands, put oven racks in upper and lower thirds of oven and preheat oven to 400°F.
  13. Arrange tomato and zucchini shells, cut sides up, in an oiled 15- by 10-inch shallow baking pan.
  14. Brush insides of shells with oil and sprinkle with 1/4 teaspoon pepper (total), then sprinkle zucchini only with 1/4 teaspoon salt. Put bell pepper halves in an oiled 13- by 9-inch baking pan, then brush insides with some oil and sprinkle with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper.
  15. Stir eggplant pieces, 2 tablespoons parsley, and salt and pepper to taste into bulgur mixture. Spoon stuffing into vegetable shells, then drizzle stuffing with remaining 2 tablespoons oil and cover pans loosely with foil.
  16. Bake, switching position of pans halfway through baking, until vegetable shells are just tender but not falling apart, 20 to 30 minutes for tomatoes and zucchini and 30 to 40 minutes for bell peppers. Cool vegetables to room temperature, about 30 minutes.
  17. Sprinkle with remaining 2 tablespoons parsley just before serving.
  18. ·Stuffed vegetables can be baked 1 day ahead and cooled completely, uncovered, then chilled, covered. Bring to room temperature before serving (this will take about 1 hour).·Eggplant can be broiled 4 to 6 inches from heat in a preheated broiler, turning occasionally, until it collapses, 15 to 20 minutes.

Nutrition Facts

Calories230kcal
Protein8.35%
Fat41.47%
Carbs50.18%

Properties

Glycemic Index
45.39
Glycemic Load
7.7
Inflammation Score
-9
Nutrition Score
20.875217339267%

Flavonoids

Delphinidin
72.88mg
Naringenin
0.62mg
Apigenin
4.05mg
Luteolin
0.27mg
Isorhamnetin
2mg
Kaempferol
0.38mg
Myricetin
0.41mg
Quercetin
9.33mg

Nutrients percent of daily need

Calories:230.28kcal
11.51%
Fat:11.46g
17.63%
Saturated Fat:1.65g
10.34%
Carbohydrates:31.2g
10.4%
Net Carbohydrates:22.72g
8.26%
Sugar:14.82g
16.47%
Cholesterol:0mg
0%
Sodium:530.79mg
23.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.19g
10.38%
Vitamin C:82.71mg
100.25%
Vitamin K:53.59µg
51.04%
Manganese:0.96mg
48.01%
Vitamin A:2272.04IU
45.44%
Fiber:8.49g
33.95%
Potassium:877.73mg
25.08%
Vitamin B6:0.5mg
24.93%
Folate:84.07µg
21.02%
Vitamin E:2.98mg
19.89%
Magnesium:68.4mg
17.1%
Phosphorus:138.26mg
13.83%
Vitamin B3:2.61mg
13.04%
Copper:0.25mg
12.64%
Vitamin B1:0.18mg
12.14%
Vitamin B2:0.2mg
11.48%
Iron:1.61mg
8.92%
Vitamin B5:0.79mg
7.95%
Zinc:1mg
6.64%
Calcium:56.18mg
5.62%
Selenium:0.99µg
1.41%
Source:Epicurious