Name: Feta & Olive Stuffed Eggplant
Prep time: 25 min
Total time: 35 min
Ingredients: 2 large eggplants (about 1 pound each); 2 tablespoons extra-virgin olive oil, divided; 1 medium red onion, finely chopped; 1 tablespoon tomato paste; 0.5 teaspoon ground cumin; 2 cloves garlic, minced; 1 cup canned no-salt-added diced tomatoes; 1 medium red bell pepper; 0.5 cup chopped fresh flat-leaf parsley; 0.33333334326744 cup pitted Kalamata olives, quartered; 1 tablespoon red-wine vinegar; 0.75 cup crumbled feta cheese; Chopped fresh dill and oregano, for garnish

Feta & Olive Stuffed Eggplant

4.8

(11)

11 Reviews

This stuffed eggplant is filled with veggies and flavors of the Mediterranean. The dish is easy to pull together and the addition of cumin gives it a sweet, earthy note.

Ali Ramee

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Jessica Ball, M.S., RD

Nutrition Notes

Is Eggplant Good for You?

Eggplant is part of the nightshade family of plants, which also includes tomatoes, white potatoes, bell peppers, chile peppers and tomatillos. Nightshades have become controversial due to some of the compounds found in them and the rumors that they are inflammatory. But research does not seem to back this up and even suggests the opposite for most people. Eggplant skin is high in antioxidants, so be sure to leave it on.

Are Tomatoes Healthy?

Like eggplant, tomatoes are also a member of the nightshade family. Tomatoes are rich in lycopene, beta-carotene, lutein and zeaxanthin—antioxidants that help protect our eyes, skin and heart. Tomatoes can also provide a nice boost of fiber, as well as vitamins C and K and potassium.

Tips from the Test Kitchen

What Type of Eggplant Is Best for Stuffed Eggplant?

Globe eggplants are best for stuffing and are the most common variety of eggplant. When shopping for eggplants, look for ones without soft spots or cuts in the skin. They should feel firm and a little heavy for their size, with shiny dark purple skin. If you cut into an eggplant and there are a lot of seeds you can trim away some of the seeds.

Is There a Substitute for Tomato Paste?

Tomato paste is a concentrated form of cooked tomatoes, where tomatoes are cooked, strained and cooked down until most of the liquid has evaporated. If you don't have tomato paste on hand, you can cook tomato puree in a saucepan over medium heat until it reaches a thick paste consistency, stirring often.

Frequently Asked Questions

What Can I Serve with Feta & Olive Stuffed Eggplant?

Serve this flavorful main dish with brown rice, couscous, quinoa, cauliflower rice or orzo and a side salad for a weeknight dinner. If you have leftover stuffed eggplant, chop it and add it to cooked whole-wheat pasta for an easy meal the following day.

Additional reporting by Carrie Myers and Jan Valdez

Ingredients

2 large eggplants (about 1 pound each)
2 tablespoons extra-virgin olive oil, divided
1 medium red onion, finely chopped
1 tablespoon tomato paste
½ teaspoon ground cumin
2 cloves garlic, minced
1 cup canned no-salt-added diced tomatoes
1 medium red bell pepper
½ cup chopped fresh flat-leaf parsley
⅓ cup pitted Kalamata olives, quartered
1 tablespoon red-wine vinegar
¾ cup crumbled feta cheese
Chopped fresh dill and oregano, for garnish

Directions

Position rack in upper third of oven; preheat to 400 degrees F. Line a large rimmed baking sheet with foil.
Cut each eggplant in half lengthwise. Using a spoon, scoop out flesh from the halves, leaving about 1/2-inch border on the sides and bottoms. Coarsely chop the flesh and set aside.
Drizzle the insides of the eggplant shells evenly with 1 tablespoon oil. Place the shells, cut-side up, on the prepared baking sheet and roast until tender, 20 to 25 minutes. Remove from oven and increase oven temperature to broil.
While the eggplant roasts, heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add onion; cook, stirring often, until softened, 3 to 4 minutes. Add tomato paste, cumin, and garlic; cook, stirring constantly, until fragrant, about 1 minute. Add tomatoes, bell pepper and the reserved chopped eggplant; cook, stirring occasionally, until the eggplant is tender, 8 to 10 minutes. Remove from heat; stir in parsley, olives and vinegar.
Divide the filling evenly among the eggplant shells; top each with 3 tablespoons feta. Broil until the cheese is melted and golden, 6 to 8 minutes. Sprinkle with fresh oregano and dill, if desired.

Equipment

Large rimmed baking sheet, large skillet

Originally appeared: EatingWell.com, May 2020

Nutrition Facts (per serving)

268	Calories
17g	Fat
24g	Carbs
7g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 eggplant half
Calories 268
% Daily Value *
Total Carbohydrate 24g	9%
Dietary Fiber 8g	29%
Total Sugars 13g
Protein 7g	15%
Total Fat 17g	22%
Saturated Fat 5g	27%
Cholesterol 25mg	8%
Vitamin A 1949IU	39%
Vitamin C 64mg	71%
Folate 90mcg	22%
Sodium 542mg	24%
Calcium 195mg	15%
Iron 2mg	11%
Magnesium 50mg	12%
Potassium 819mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.