These Beef-Stuffed Eggplants are a rich and flavorful dish, where roasted eggplant halves cradle a savory filling of seasoned ground beef, spices, and crumbled feta. The combination of tender eggplant and the savory beef mixture creates a perfect balance of flavors.
This dish is not only satisfying but also versatile. You can adjust the spices and cheese to suit your preferences or dietary needs. Whether you’re hosting a dinner party or preparing a weeknight meal, these stuffed eggplants are sure to impress with their bold flavors and vibrant presentation.
Full Recipe:
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2 medium eggplants
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1 lb ground beef
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1 onion, chopped
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2 cloves garlic, minced
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1 teaspoon dried oregano
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1 teaspoon ground cumin
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1/2 teaspoon paprika
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1/4 teaspoon cinnamon
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1/4 teaspoon allspice
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1/2 cup tomato sauce
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1/2 cup fresh parsley, chopped
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1/4 cup feta cheese, crumbled
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Olive oil, for drizzling
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Salt and pepper, to taste
Directions:
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Preheat oven to 375°F (190°C).
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Cut the eggplants in half lengthwise and scoop out the flesh, leaving a border around the edges.
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Place the eggplant halves on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast in the oven for 25 minutes, or until softened.
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Meanwhile, heat a large skillet over medium heat. Add the ground beef and cook, breaking it up with a spoon, until browned, about 5-7 minutes.
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Add the onion and garlic to the skillet and cook for another 2-3 minutes, until softened.
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Stir in the spices (oregano, cumin, paprika, cinnamon, and allspice) and cook for 1 minute until fragrant.
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Add the tomato sauce and stir to combine, cooking for an additional 5 minutes to let the flavors meld together.
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Remove from heat and stir in the chopped parsley and crumbled feta cheese.
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Stuff the roasted eggplant halves with the beef mixture, packing it in tightly.
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Return the stuffed eggplant to the oven and bake for an additional 10 minutes, until everything is heated through and slightly browned.
Prep Time: 15 minutes | Cooking Time: 40 minutes | Total Time: 55 minutes
Kcal: 350 kcal | Servings: 4 servings
History and Origin
The origins of stuffed eggplant dishes are deeply rooted in Mediterranean and Middle Eastern cuisines, where eggplant, or aubergine as it’s known in many parts of the world, has long been a staple ingredient. Known for its ability to absorb flavors and its rich, meaty texture when cooked, eggplant has been stuffed with various fillings for centuries.
In Mediterranean regions, stuffed vegetables like peppers, tomatoes, and eggplants are common, with each country offering its own twist. The Turkish version, known as “Karniyarik,” is perhaps the most famous, where eggplant is typically stuffed with ground lamb, spices, and onions, similar to the recipe we’re exploring here. In Greece, a similar dish called “Melitzanes Papoutsakia” features eggplants filled with a mixture of beef, herbs, and béchamel sauce.
The dish is a reflection of the agricultural abundance in the Mediterranean, where eggplants thrive in the warm climate, and is often seen as a way to make a simple, healthy vegetable into a rich and satisfying meal. Today, Beef-Stuffed Eggplant is enjoyed around the world, with regional variations that offer different takes on the filling, seasonings, and cheese used.
Variations and Adaptations
Beef-Stuffed Eggplant is a dish that allows for a great deal of creative freedom, depending on your preferences or what ingredients you have available. While the classic version uses ground beef, you could easily swap it for other proteins like lamb, turkey, or even plant-based ground meat for a vegetarian version.
In Mediterranean variations, the filling might include a mixture of tomatoes, onions, and garlic, with fresh herbs like parsley, mint, or dill providing added flavor. Some recipes incorporate nuts, such as pine nuts, to add texture and depth. A common addition is crumbled feta cheese or even a sprinkling of Parmesan, which adds creaminess and tang to the stuffing.
For a more exotic twist, you could experiment with adding dried fruits such as raisins or apricots to the beef filling. This sweetness pairs wonderfully with the savory spices and creates a delightful balance of flavors.
The cooking method can also be adapted. While baking is the most traditional way to prepare this dish, you could choose to grill the eggplant halves for a smoky flavor or cook them in a slow cooker for an even more tender result.
In some variations, the eggplant boats are topped with a rich tomato sauce or a béchamel sauce before being baked. This gives the dish a creamy, luxurious texture that contrasts beautifully with the meaty filling.
Nutritional Information
Beef-Stuffed Eggplant is a well-balanced dish that offers a rich mix of macronutrients and micronutrients. With the eggplant providing fiber, vitamins, and minerals, and the beef contributing protein and iron, it’s a meal that offers good nutritional value.
Here’s a breakdown of the nutritional content per serving (based on a standard 4-servings recipe):
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Calories: 350 kcal
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Protein: 25g
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Carbohydrates: 18g
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Fat: 22g
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Fiber: 6g
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Sugar: 9g
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Sodium: 400mg
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Vitamin C: 10% of daily value
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Iron: 15% of daily value
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Calcium: 10% of daily value
Eggplants are an excellent source of dietary fiber, which is essential for good digestion and maintaining healthy cholesterol levels. They also contain a range of antioxidants, particularly nasunin, a compound that has been shown to have beneficial effects on brain health.
The addition of ground beef provides a good amount of protein, which is necessary for muscle growth and repair, and also supplies a hearty dose of iron, essential for oxygen transport in the blood. The feta cheese adds calcium and vitamin D, supporting bone health.
With its combination of healthy fats, fiber, and protein, Beef-Stuffed Eggplant can be a great addition to a balanced diet.
Serving Suggestions and Pairings
Beef-Stuffed Eggplant is a dish that can stand on its own as a main course, but it pairs beautifully with a variety of side dishes. For a lighter, refreshing contrast to the richness of the beef, consider serving it with a crisp Mediterranean salad. A simple salad of mixed greens, tomatoes, cucumber, olives, and feta cheese, drizzled with a lemon-oregano dressing, would complement the flavors perfectly.
If you’re looking to add more vegetables to your meal, roasted or sautéed greens like spinach, kale, or swiss chard make for a lovely side. For a more substantial accompaniment, serve the stuffed eggplant with a side of couscous, quinoa, or rice pilaf.
For drink pairings, a full-bodied red wine such as a Cabernet Sauvignon or a Mediterranean wine like a Greek Agiorgitiko will enhance the savory flavors of the dish. If you prefer non-alcoholic options, a refreshing iced mint tea or a sparkling lemon water would be ideal choices.
Tips and Tricks for Success
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Eggplant Preparation: To avoid a bitter taste in your eggplants, be sure to salt them after you cut them in half. This helps draw out excess moisture and bitterness. Let the salted eggplant halves sit for about 30 minutes, then rinse them well before cooking.
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Roast the Eggplants: Be sure to roast the eggplants until they’re tender and lightly browned before stuffing them. This gives the eggplant a delicious caramelized flavor and ensures that the flesh is soft enough to hold the stuffing without falling apart.
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Spice Adjustments: Feel free to adjust the spices in the beef filling according to your taste. You can increase the amount of cumin and paprika for a bolder flavor, or add chili flakes for a little heat.
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Make Ahead: This dish is great for meal prep. You can prepare the stuffed eggplant in advance and store it in the refrigerator for up to two days before baking it. Alternatively, you can freeze the stuffed eggplant (before baking) for up to 3 months. Simply bake it directly from the freezer, adding a few extra minutes to the cooking time.
Potential Health Benefits
Beef-Stuffed Eggplant offers a variety of health benefits thanks to its key ingredients. Eggplants are a rich source of antioxidants, which help fight free radicals and reduce inflammation in the body. They also provide a good amount of dietary fiber, which is important for digestive health and can aid in weight management by promoting feelings of fullness.
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Ground beef, especially lean cuts, is an excellent source of high-quality protein, which is essential for muscle building and tissue repair. It also provides important micronutrients like iron and zinc, which are crucial for immune function and overall health.
The herbs and spices used in the filling, such as cumin, oregano, and garlic, not only enhance the flavor but also provide health benefits. Garlic, for example, has been shown to have antimicrobial and heart-healthy properties, while cumin is rich in iron and aids in digestion.
Conclusion
Beef-Stuffed Eggplant is a delicious and satisfying dish that brings together the best of Mediterranean flavors. Whether you’re hosting a dinner party, meal prepping for the week, or simply craving something hearty and comforting, this recipe is a perfect choice. Its versatility allows you to adapt it to suit different tastes, and its nutritional profile makes it a balanced meal that can fit into a healthy lifestyle. So why not give it a try? With its rich, savory filling and tender eggplant base, Beef-Stuffed Eggplant is sure to become a new favorite on your dinner table.