My brand new cookbook is out on Amazon! It’s called “30-Minute Plant-Based Recipes” and it’s perfect for busy vegans. Grab it now!
Put those eggplants to good use in this delicious meal! Stuffed with brown rice and kidney beans, these vegetables transform into a hearty, satisfying entrée!
This Stuffed Baked Eggplants and Tomatoes dish is a perfect meal using vegetables that are in season. Sometimes, eggplants and tomatoes don’t get all the love because they’re used as complementary ingredients in many dishes such as vegan meatballs and side dishes. Not today though! Eggplant and tomato are stars of the show today!
Approximate prep time is 10-15 minutes. First, you need to scoop out the insides of both eggplants and tomatoes. Then prepare stuffing for our eggplants and tomatoes by caramelizing garlic and onions, then mixing them with rice and kidney beans, cilantro, salt, and pepper.
Why this combination of ingredients? Brown rice provides you with complex carbs and fiber. Red kidney beans are high in protein and will help keep you full. This combo also creates a complete protein in one meal which is guaranteed to give you the energy you need to take on the day!
If you are gluten-free, do not worry! Brown rice is gluten-free 🙂 You can also substitute brown rice for quinoa for an equally delicious meal if you want to cut down cooking time by a bit. Quinoa cooks a lot faster than brown rice. Here’s how to make perfect quinoa.
Stuffing eggplants and tomatoes with this mix brings this dish to a whole new taste level! Once the eggplants are cooked, they have a ‘meaty’ texture which goes very well with the rice. Tomatoes make the whole dish juicier and add the umami flavor.
Oh, and did I mention this recipe is excellent for meal prepping? Bake once and eat for 3 days (depending on how many people are eating of course! 😉)
Some other delicious ways to serve this dish is with Vegan Tzatziki, Pistachio Pesto, or Simple Fit Tahini Dressing.
Get Social With Me! If you make this recipe, share with me! I wanna see! #simplefitvegan
Put them eggplants to good use in this delicious meal! Stuffed with brown rice and kidney bean, these vegetables transform into a hearty, satisfying entrée!
- 4 small eggplants
- 4 to matoes
- 1/2 cup cooked brown rice or quinoa for gluten-free version
- 1 16-ounce can red kidney beans
- 1/2 cup chopped cilantro
- 2 cloves garlic, minced
- 1 medium onion, chopped
- 1/2 cup chopped cilantro
- 2 tbsp olive oil
- 1/2 tsp salt
- 1/8 tsp black pepper
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Start by cutting and scooping out inside of the eggplants. Using a small paring knife make a cut along the eggplant in an oval shape. Then using a spoon hollow out the eggplant, leaving about 1/2 inch thick border around skin to create a boat. Reserve the eggplant flesh.
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Then proceed to cutting tomatoes. Using a small paring knife slice off the top of tomato. Then using a spoon scoop out the pulp, leaving about ½ inch. Reserve the pulp.
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Heat oven to 425F / 210C.
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Heat 1tbsp of olive oil in a skillet over medium heat. Caramelize garlic and onion, about 3 minutes. Take off heat.
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In a large mixing bowl, combine brown rice, red kidney beans, caramelized garlic and onion, chopped cilantro, salt, and pepper. Stuff each eggplant and tomato with the brown rice mixture and place them on a baking dish.
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Spray a little olive oil all over the stuffed eggplants and tomatoes, add reserved eggplant flesh and tomato pulp, and sprinkle with more salt and pepper. Cover with aluminum foil and bake for 30 minutes. Remove the foil and bake for 5 more minutes. Depending on the thickness of your eggplant, you may need to cook it longer. To check if the eggplant is cooked, cut a piece of eggplant and taste it.
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Store in the fridge in air-tight container for up to 3 days.
Nutrition Information (per serving): Calories: 341 Fat: 8.9 g Saturated fat: 1.2 g Carbohydrates: 60.7 g Dietary Fiber: 27.1 g Sugar: 22.8 g Sodium: 268 mg Protein: 12.6 g
My brand new cookbook is out on Amazon! It’s called “30-Minute Plant-Based Recipes” and it’s perfect for busy vegans. Grab it now!
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