Healthy Moroccan Baked Eggplant Recipe
Ingredients
- 2 eggplants
- spray olive or canola oil spray
- 1 onion, diced
- 4 cloves garlic, finely chopped
- 1 tbs ground cumin
- 2 tsp ground cinnamon
- 1 tsp turmeric
- to taste pepper
- 3/4 cup wholemeal couscous
- 1 x 400 g can no-added-salt brown lentils, drained and rinsed
- 1 x 400 g can no-added-salt diced tomatoes
- 1 lemon, zested and cut into wedges
- 2 tbs raisins
- 1/2 cup flat-leaf parsley, chopped
- 4 tbs pine nuts
- 100 g reduced-fat feta cheese
Method
- Preheat oven to 200ºC (180ºC fan-forced) and line a tray or oven-proof dish with baking paper.
- Halve eggplants lengthways. Create a cavity by cutting a 1cm-wide border around the edge of each eggplant half. Use a teaspoon to scoop out the flesh then dice and reserve for filling.
- Put eggplant shells in the oven (even if it’s not fully heated yet) while you prepare the filling.
- Place a large non-stick saucepan on medium-high heat and spray with oil. Cook onion for 3 minutes, stirring occasionally. Add garlic and spices and cook for another minute until fragrant.
- Add eggplant flesh, couscous, lentils, tomatoes, lemon zest and raisins, and half each of the parsley, pine nuts and feta. Stir to combine.
- Remove the eggplants from the oven and fill with the couscous and lentil mixture.
- Cover tray with foil and bake for 30 minutes. Remove foil, add remaining feta and pine nuts and bake a further 10-15 minutes until cheese is browned and eggplant is tender.
- Place an eggplant half on each serving plate and top with remaining parsley and serve with lemon wedges.
Variation: Swap the lentils for 300 g beef or lamb mince and add at step 4.
Try using zucchinis or butternut pumpkin instead of eggplant for this recipe.
Comment: *Leave out the feta cheese to make this dish dairy-free.
We used eggplants that were 500 g each.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2189 kJ | 456 kJ |
| 523 Cal | 109 Cal | |
| Protein | 24.8 g | 5.2 g |
| Fat, total | 17.3 g | 3.6 g |
| — saturated | 3.2 g | 0.7 g |
| Carbohydrate | 57.8 g | 12.1 g |
| — sugars | 18.7 g | 3.9 g |
| Sodium | 370 mg | 77 mg |
| Fibre | 15.6 g | 3.3 g |
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Comments (6)
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Is that 3/4 cup couscous soaked or just dry measure please?
Anonymous
Posted on: 17 Jun 19
