Unstuffed Baby Eggplants

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
81%
Unstuffed Baby Eggplants
120 min.
6
179kcal

Suggestions


Discover the delightful flavors of our Unstuffed Baby Eggplants, a dish that beautifully marries health and taste. Perfect for those who embrace a vegetarian, vegan, or gluten-free lifestyle, this recipe is not only easy to prepare but also packed with nutrients. With a health score of 81, you can indulge in this side dish without any guilt!

Imagine tender baby eggplants, steamed to perfection, layered with a savory lentil mixture that boasts a medley of spices, fresh herbs, and ripe tomatoes. Each bite is a celebration of wholesome ingredients, including protein-rich lentils and aromatic spices like cumin and smoked paprika. The addition of fresh mint and parsley elevates the dish, providing a refreshing contrast to the hearty lentils.

What’s more, this recipe is incredibly versatile. Whether you’re serving it at a family gathering or as a comforting weeknight meal, it’s sure to impress. The final touch of crispy breadcrumbs adds a delightful crunch, making it a feast for both the eyes and the palate. Ready in just 120 minutes, this dish serves six, making it perfect for sharing with loved ones.

So, roll up your sleeves and get ready to create a dish that not only nourishes the body but also warms the heart. Your taste buds will thank you!

Ingredients

  • 0.3 teaspoon allspice 
  •  peas sliced into quarters lengthwise ( 1/)
  • 0.5 teaspoon pepper black freshly ground
  • cup brown lentils picked over rinsed
  • servings ground pepper to taste
  • 0.3 teaspoon cumin 
  • 0.3 cup mint leaves fresh chopped
  • tablespoons parsley fresh chopped
  • cloves garlic minced
  • 0.5 cup bread crumbs gluten-free (may use or omit)
  • tablespoon ground flaxseed 
  • tablespoon juice of lemon 
  • medium onion chopped
  • teaspoon paprika smoked spanish
  • servings salt to taste
  • medium tomatoes ripe chopped

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan
  • aluminum foil
  • steamer basket

Directions

  1. Place the slices in a steamer basket, and steam them for 10 minutes, or until slices are softened but still firm enough to handle. Do not over-cook. Set aside to cool. While the eggplant is steaming, put the lentils in a saucepan with 3 cups of water. Bring to a boil and then reduce heat and simmer until they are tender yet still hold their shape, about 20-30 minutes. When they’re done, remove from heat, add the one teaspoon of salt, if you like, and allow them to sit in their cooking water until needed. In a large, non-stick skillet, sauté the onion until it is translucent, about 5 minutes.
  2. Add the garlic and cook for another minute.
  3. Add the tomatoes, paprika, allspice, cumin, and black pepper.
  4. Drain the liquid from the lentils and add them to the skillet.
  5. Add cayenne pepper to taste (I used about 1/8 teaspoon for my mild version). Cook over medium heat for 10 minutes.
  6. Add the parsley, mint, lemon juice, and salt to taste. Preheat oven to 35
  7. Lightly spray an 8-inch square baking dish with olive oil. Line the bottom of the dish with half of the eggplant slices. Spoon half of the lentil mixture over the eggplant slices. Repeat with remaining eggplant and lentils. Cover the dish with aluminum foil and bake covered for 25 minutes.
  8. Remove the aluminum foil and bake uncovered for 20 minutes.
  9. Combine the bread crumbs with the parsley and the optional flax seed, and sprinkle it evenly over the top the the casserole. Spray lightly with olive oil and return to the oven. Cook until the top is medium-brown, about 5 to 10 minutes.
  10. Cut into about 6 squares and serve.

Nutrition Facts

Calories179kcal
Protein22.71%
Fat8.16%
Carbs69.13%

Properties

Glycemic Index
54.49
Glycemic Load
3.81
Inflammation Score
-9
Nutrition Score
16.774782699087%

Flavonoids

Catechin
0.11mg
Eriodictyol
0.7mg
Hesperetin
0.55mg
Naringenin
0.45mg
Apigenin
2.98mg
Luteolin
0.26mg
Isorhamnetin
0.92mg
Kaempferol
0.2mg
Myricetin
0.32mg
Quercetin
4.13mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:179.43kcal
8.97%
Fat:1.69g
2.6%
Saturated Fat:0.21g
1.28%
Carbohydrates:32.23g
10.74%
Net Carbohydrates:19.82g
7.21%
Sugar:3.53g
3.93%
Cholesterol:0mg
0%
Sodium:202.68mg
8.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.59g
21.17%
Fiber:12.41g
49.63%
Folate:174.73µg
43.68%
Vitamin A:1723.89IU
34.48%
Manganese:0.68mg
34.13%
Vitamin K:30.88µg
29.41%
Vitamin B1:0.35mg
23.2%
Vitamin C:17.13mg
20.76%
Phosphorus:186.05mg
18.6%
Iron:3.22mg
17.88%
Vitamin B6:0.34mg
16.9%
Potassium:571.19mg
16.32%
Magnesium:59.7mg
14.92%
Copper:0.25mg
12.67%
Zinc:1.86mg
12.39%
Vitamin B5:0.81mg
8.12%
Vitamin E:1.21mg
8.07%
Vitamin B3:1.56mg
7.79%
Vitamin B2:0.12mg
7.02%
Selenium:3.56µg
5.09%
Calcium:47.59mg
4.76%