Dairy-Free Stuffed Eggplants

 

I have titled this post DAIRY-FREE STUFFED AUBERGINE because I want to highlight the fact that it is not necessary to add cheese or dairy to a dish like this.

The usual thing when we prepare stuffed aubergines, zucchini or peppers is to add dairy sauces and cheese to make them softer, to give them creaminess and to gratinate at the last moment.

It is undoubtedly a delicious option that almost everyone likes. I am the number 1 fan of cheese, so I often add it to this recipe and many others with which it combines perfectly, but I am also aware that there are many people who do not tolerate it.

As for dairy sauces, you already know that I am very prone to using yogurt to make sauces of all kinds, especially for salads, but I do not like bechamel at all, so I always I avoid it.

My reluctance to prepare bechamel is because I find it very heavy. I suppose the mixture of milk and flour is not good for me. It is usually prepared with corn starch or wheat flour, these are products that I generally avoid and that, especially in this recipe, make me feel bad.

 

Dairy-free stuffed eggplants are very juicy without the need for cheese or dairy sauces.

 

Returning to cheese, I know that there are people with intolerances, allergies or who simply do not like it, for all of them, I suggest preparing these stuffed eggplants without dairy, without cheese and without bechamel.

I assure you that they have nothing to envy of the classic stuffed eggplants gratinated with bechamel and cheese and the result is also very juicy.

We are in the middle of eggplant season and it is the best time to prepare them, and there is nothing better than taking each vegetable or fruit at its moment.

That is the best way to eat fresh food, take advantage of all its nutritional properties and acquire it at the best price.

To make these stuffed eggplants, I bought 4 organic striped eggplants, grown right here, very close to where I live, they are a species that is traditionally grown in the Mediterranean basin, more tender and soft than the black eggplant.

I roasted the eggplants in the oven, not for too long, between 25 and 30 minutes at 180ºC is enough, then you have to empty them, do not try to remove all the flesh, limit yourself to removing the central part and leave the outer part of the skin with at least 1 cm of eggplant flesh to maintain its shape.

 

 

You must prepare the sauce to fill the eggplants, it is time to decide what type of sauce you want, if you are looking for a vegetarian dish, make a vegetable-based sauce, you can add quinoa or some sprouted legumes, Here is an example.

 

Stuff these eggplants with a meat and vegetable sauce, cooked over low heat, full of flavor.

 

I bring you a meat sauce, with lots of vegetables, dried oregano, fresh thyme and freshly ground pepper, cooked over low heat for a long time, it’s like this easy bolognese sauce, but this time I didn’t put celery.

Preparing the sauce correctly following all the steps is what makes the difference. To begin with, a good sofrito is essential.

Start with the onion. Keep in mind that it must be well fried, just like the leek, so that they release all their flavor. Add a crushed or finely chopped garlic clove, which will also give it a special touch.

Add the grated carrot or cut into very small pieces, and continue cooking, then the minced meat. It can be beef, pork, or lamb, it’s up to you.

Season and add pepper to the meat. Add spices. I add oregano that I have dried. It’s so easy. Just cut the sprigs of fresh oregano and let them dry in the kitchen. It’s ready in 2 days.

When you need it, use only the leaves, avoid the stems, break them directly with your fingers. on your plate, the aroma is spectacular, much better than the dried oregano we usually buy.

I also usually add fresh thyme and freshly ground pepper.

If you prepare this sauce in a food processor, everything will be moreIt’s easy because you can chop the ingredients in the machine and it will take care of stirring the sauce all the time.

If you make it the traditional way, it’s better to use a pot and stir the sauce with a wooden spoon quite often, you’ll have to be more attentive.

 

Be patient and cook the sauce for a while, it’s worth the wait.

 

When you have the vegetables and meat already sautéed, add the tomato, you can cut it into small pieces or grate it, in summer it’s very easy to have some ripe tomatoes on hand, if not, use a can of canned crushed natural tomatoes.

When you add the tomato, season again and when it starts to boil, you can add a splash of white wine, wait for the alcohol to evaporate, cover the pot, lower the heat and let it cook for a while, at least 40 minutes.

Keep an eye on the sauce during cooking, the idea is for it to acquire a lot of flavor and for the tomato water to evaporate, we want a thick and tasty sauce.

When you have it made, add the crumbled eggplant flesh and you have the filling, taste and adjust the salt and pepper if you think it is necessary.

Stuff the eggplants and heat in the oven, just 5 minutes.

 

Prepare this recipe in advance and heat it when you are going to serve it, it is very practice.

 

I like to fill some and leave others as is, unfilled, the reason is that I like to put one of each on the plate.

Did you know that this sauce can be frozen? What I usually do is prepare a lot and store part of it in the freezer. I assure you that if you let it defrost little by little, you won’t notice a thing, it’s just as delicious.

 

Properties of eggplant:

• Eggplant is rich in water and fiber.
• It contains vitamins B and C and minerals such as potassium, calcium, and iron (which is why it is called “el fetge de” here) l’horta», the liver of the garden).
• It contains antioxidant substances (flavonoids) and its sodium content is low.
• Low in calories and carbohydrates.

 

Why I like this recipe so much:

• It is not difficult at all.
• It is light, but it gives you energy.
• Low in calories.
• It contains fiber.
• It is suitable for people with lactose intolerance and for those allergic to cow’s milk protein.
• You can prepare it in advance.
• You can have the sauce already made and fill it some cyan eggplants when it suits you.

 

Related entries:

• Easy bolognese sauce.
• Eggplants stuffed with quinoa.
• Eggplant dip (Baba Ganoush).

 

If you want the recipe, below you have the steps to follow to prepare it and the links to the easy Bolognese sauce that I published on this page a while ago.

I hope you like it, good health!.