Heart-Healthy Berenjenas Rellenas

Packed with vibrant flavors and nourishing ingredients, Heart-Healthy Berenjenas Rellenas is a Mediterranean-inspired dish that's perfect for clean eating and plant-based diets. This recipe transforms tender roasted eggplants into irresistible boats stuffed with a hearty mixture of quinoa, chickpeas, and fresh vegetables like bell peppers, tomatoes, and onions. A warming blend of cumin and paprika adds depth, while a splash of fresh lemon juice and parsley brightens every bite. Low in sodium and rich in fiber, this wholesome meal is as satisfying as it is nutritious. Whether you're seeking a vegetarian main course or a health-conscious dinner idea, these stuffed eggplants deliver on flavor and wellness. Ready in just an hour, they're ideal for weeknight meals or impressive entertaining.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 large eggplants
• 2 tablespoons olive oil
• 1 medium, chopped onion
• 3 minced garlic cloves
• 1 chopped red bell pepper
• 2 medium, chopped tomatoes
• 1 cup cooked quinoa
• 1 cup, drained and rinsed canned low-sodium chickpeas
• 1 teaspoon ground cumin
• 1 teaspoon ground paprika
• 2 tablespoons chopped fresh parsley
• 1 tablespoon fresh lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Preheat oven to 375°F (190°C).

Step 2

Slice the eggplants in half lengthwise and scoop out most of the flesh, leaving about a 1/4-inch thick shell. Chop the removed eggplant flesh and set aside.

Step 3

Brush the inside of the eggplant shells with 1 tablespoon of olive oil and place them on a baking sheet. Bake for 15 minutes until softened. Remove from the oven and set aside.

Step 4

In a large skillet, heat the remaining tablespoon of olive oil over medium heat. Add chopped onion and sauté for 3-4 minutes until softened.

Step 5

Add minced garlic and chopped red bell pepper to the skillet, cooking for another 2 minutes, until fragrant.

Step 6

Stir in the chopped eggplant flesh, tomatoes, cumin, and paprika. Cook for about 5 minutes, until the vegetables are tender.

Step 7

Add cooked quinoa, chickpeas, salt, and black pepper to the vegetable mixture. Cook, stirring occasionally, until heated through, about 2 minutes.

Step 8

Remove from heat and stir in fresh parsley and lemon juice.

Step 9

Spoon the filling into the prebaked eggplant shells, dividing evenly.

Step 10

Return the filled eggplants to the oven and bake for an additional 15 minutes.

Step 11

Serve warm, garnished with additional parsley if desired.

Nutrition Facts

Serving size	1931.3 grams (1931.3g)

Amount per serving	% Daily Value*
Calories	1115

Total Fat 39.50g	51%
Saturated Fat 5.80g	29%
Polyunsaturated Fat 2.90g
Cholesterol 0mg	0%
Sodium 1506mg	65%
Total Carbohydrate 171.40g	62%
Dietary Fiber 56.80g	203%
Total Sugars 50.50g
Protein 37.10g	74%

Vitamin D 0IU	0%
Calcium 355mg	27%
Iron 15mg	81%
Potassium 4503mg	96%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.9%

Protein: 12.5%

Carbs: 57.6%