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quinoa stuffed eggplants

Quinoa Stuffed Eggplants

Written by missblasco on . Posted in RECIPE.

Las berenjenas rellenas con quinoa son ligeras y deliciosas, ricas en fibra y bajas en calorías. Además, aprende a hacer una rica salsa para acompañarlas.
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Quinoa Stuffed Eggplants: A Low-Carb, Vegan-Friendly Recipe
Looking for a healthy, flavorful, and easy-to-make dish that’s perfect for any meal? These Quinoa Stuffed Eggplants are a delightful option! As a nutritionist, I’m excited to share this recipe that combines the nutty goodness of quinoa with the tender, nutrient-packed eggplant, creating a low-carb, gluten-free meal that’s both satisfying and versatile. Last week, I whipped up this dish on a whim, and the result was so delicious that I had to share it with you. Quinoa, a pseudocereal, is a fantastic substitute for rice, offering fewer carbs, more fiber, and a low glycemic index, while eggplants bring a wealth of vitamins and antioxidants to the table.
Topped with a refreshing sauce, this dish is a winner for vegetarians and can easily be made vegan.
Let’s dive into the recipe, explore the nutritional benefits of quinoa and eggplant, and learn how to make this comforting meal in just 35 minutes!
Why This Quinoa Stuffed Eggplants Recipe Is a Healthy Choice
This recipe is a perfect example of how simple ingredients can come together to create a nutritious, satisfying dish that aligns with a low-carb lifestyle. By using quinoa instead of rice, you reduce the carb load while boosting fiber and protein, and eggplants add a low-calorie, nutrient-dense base. Here’s why this recipe shines:
  • Low-Carb: ~12-15g carbs per serving, manageable for low-carb diets with portion control.
  • Gluten-Free: Naturally gluten-free, safe for celiacs or those with gluten intolerance.
  • Vegan-Friendly Option: Easily adaptable by swapping the cream cheese sauce for a tahini-based dressing.
  • Low-Calorie: Eggplants and quinoa keep the calorie count low, making this a guilt-free meal.
  • High Fiber: Packed with fiber from both quinoa and eggplant, promoting digestion and satiety.
  • Low Glycemic Index: Quinoa’s GI of 35 ensures a slow release of energy, ideal for blood sugar management.
  • Quick to Prepare: Ready in 30-35 minutes, perfect for busy days.
This quinoa stuffed eggplant recipe is a healthy, versatile dish that’s light yet energizing, offering a delicious way to enjoy pseudocereals and vegetables in a balanced meal.

These quinoa stuffed eggplants are a low-carb, gluten-free dish that’s light, flavorful, and perfect for vegetarian or vegan diets.

 

quinoa stuffed eggplant

 

Nutritional Benefits of Quinoa and Eggplant
This dish features two powerhouse ingredients—quinoa and eggplant—each bringing unique health benefits to the table. Let’s break down their nutritional profiles:
Quinoa
  • Low-Carb in Moderation: 66g carbs per 100g raw (but only ~50g cooked used per serving, ~12g carbs), manageable with portion control.
  • High Protein: 18g per 100g raw, providing essential amino acids for muscle repair and overall health, making it a great choice for all ages.
  • High Fiber: 7g per 100g cooked, aiding digestion, satiety, and blood sugar regulation.
  • Gluten-Free: Naturally gluten-free, suitable for celiacs.
  • Rich in Minerals: High in calcium (for bone health, especially for those avoiding dairy), magnesium (for muscle function), and iron (for energy).
  • Low Glycemic Index: GI of 35, ensuring a slow release of energy, ideal for maintaining stable blood sugar levels.
  • Antinutrient Consideration: Contains saponins and phytic acid, which can be toxic in large amounts. To remove them, rinse quinoa thoroughly under cold water before cooking, or soak for 1-2 hours and rinse again.
Eggplant
  • Low-Carb: 6g carbs per 100g, perfect for low-carb diets.
  • Low-Calorie: 25 kcal per 100g, supporting weight management.
  • High Fiber: 3g per 100g, promoting digestion and satiety.
  • Vitamin-Rich: High in vitamin B (for energy), vitamin C (for immunity), and minerals like potassium (for heart health), calcium, and iron (earning it the nickname “the liver of the garden” in some regions).
  • Antioxidant Properties: Contains flavonoids, which reduce inflammation and protect against chronic diseases.
  • Low Sodium: Naturally low in sodium, making it heart-healthy.
These ingredients make this dish low-carb, gluten-free, fiber-rich, and nutrient-dense, offering a meal that’s as good for your body as it is for your taste buds.

With quinoa and eggplant, they’re packed with fiber, protein, and vitamins like B and C for a nutrient-dense meal.

Quinoa Stuffed Eggplants Recipe
This recipe creates tender, flavorful stuffed eggplants filled with a savory quinoa and vegetable mixture, topped with a refreshing sauce. It’s a simple, vegetarian dish that can easily be made vegan with a tahini dressing.
Ingredients (Serves 4)
Stuffed Eggplants
  • 2 medium eggplants (halved lengthwise)
  • ½ cup (85g) quinoa (rinsed thoroughly to remove saponins)
  • 1 small onion (finely chopped)
  • 2 garlic cloves (minced)
  • 1 small carrot (finely chopped)
  • 1 tbsp olive oil
  • ½ tsp sea salt
  • ¼ tsp freshly ground black pepper
  • 1 bay leaf (optional)
  • 1 cup (240ml) water (for cooking quinoa)
  • ¼ onion, 1 garlic clove, ½ leek, 1 carrot (for quinoa cooking water)
Refreshing Sauce (Vegan Option)
  • ¼ cup (60g) tahini
  • 2 tbsp lemon juice
  • 1-2 tbsp water (to thin the sauce)
  • Pinch of sea salt
Garnish
  • Freshly chopped parsley
Instructions
  1. Prepare the Eggplants: Preheat your oven to 375°F (190°C). Scoop out the flesh of the eggplants, leaving a ½-inch border to create shells. Place the shells on a baking sheet, drizzle with a little olive oil, and bake for 15 minutes until tender. Chop the scooped-out flesh and set aside.
  2. Cook the Quinoa: In a medium pot, bring 1 cup of water to a boil with ¼ onion, 1 garlic clove, ½ leek, 1 carrot, a pinch of salt, and a bay leaf (if using). Add the rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes until the quinoa is tender and the water is absorbed. Drain any excess water, remove the vegetables and bay leaf, and set the quinoa aside.
  3. Sauté the Vegetables: In a large skillet, heat 1 tbsp olive oil over medium heat. Add the chopped onion, garlic, and carrot, sautéing for 5 minutes until softened. Add the chopped eggplant flesh and cook for another 5 minutes until tender.
  4. Combine the Filling: Add the cooked quinoa to the skillet with the sautéed vegetables. Season with sea salt and black pepper, stirring to combine. Taste and adjust seasoning as needed.
  5. Stuff the Eggplants: Spoon the quinoa-vegetable mixture into the baked eggplant shells, packing it in evenly.
  6. Make the Sauce: In a small bowl, whisk together the tahini, lemon juice, water, and a pinch of sea salt until smooth. Adjust the consistency with more water if needed.
  7. Serve: Drizzle the tahini sauce over the stuffed eggplants and garnish with freshly chopped parsley. Serve warm as a main dish or side, enjoying the light, refreshing flavors.

 

Ready in just 35 minutes, this versatile recipe is a healthy, low-calorie option for busy weeknights or meal prep.

 

Tips for Success
  • Low-Carb Option: The recipe yields ~12g carbs per serving; keep portions moderate and pair with a low-carb side like a green salad to stay within keto limits.
  • Antinutrient Removal: Rinse quinoa thoroughly under cold water before cooking to remove saponins and phytic acid, which can be toxic in large amounts. Soaking for 1-2 hours and rinsing again is even more effective.
  • Vegan Option: The tahini sauce makes this dish vegan; avoid dairy-based sauces like cream cheese for a fully plant-based meal.
  • Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven at 350°F (175°C) for 10 minutes.
  • Serving Suggestion: Pair with a side of steamed greens or a cucumber salad for a complete, low-carb meal.
  • Flavor Variations: Add spices like cumin or smoked paprika to the filling, or swap the tahini sauce for a yogurt-based dressing if not vegan.
  • Make Ahead: Prepare the quinoa and sautéed vegetables in advance; assemble and bake when ready to serve.

quinoa stuffed eggplant and cream

 

Why These Quinoa Stuffed Eggplants Shine
These Quinoa Stuffed Eggplants are a low-carb, gluten-free, vegan-friendly dish that’s perfect for a light yet energizing meal, offering a delicious way to enjoy pseudocereals and vegetables in a balanced way. The quinoa and eggplant provide fiber, protein, and essential nutrients, while the tahini sauce adds a refreshing, creamy touch that elevates the flavors. It’s a quick recipe that’s ready in 30-35 minutes, making it ideal for busy weeknights, and its versatility makes it suitable for vegetarians and vegans alike. Whether you’re looking for a new way to enjoy quinoa or a healthy main dish, this flavorful recipe will become a staple in your kitchen.
More Low-Carb Recipes to Try

 

These Quinoa Stuffed Eggplants are a low-carb, gluten-free, vegan-friendly dish that brings together the nutty goodness of quinoa and the tender, nutrient-packed eggplant, creating a healthy meal that’s perfect for any occasion. With quinoa, eggplant, and a refreshing tahini sauce, they’re a nutrient-dense option packed with fiber, protein, and essential vitamins, supporting your wellness goals while delighting your taste buds. Whether you’re enjoying them as a main dish, a side, or a meal prep option, this quick recipe is sure to impress. Have you tried stuffing vegetables with quinoa before? What’s your favorite way to enjoy eggplants? Share your thoughts in the comments and explore more healthy recipes on our site. Make this dish, savor the flavors, and enjoy a guilt-free, delicious meal! Cheers!
berenjenas con quinoa

Berenjenas rellenas de quinoa

Las berenjenas rellenas con quinoa son ligeras y deliciosas, ricas en fibra y bajas en calorías. Además, aprende a hacer una rica salsa para acompañarlas.
5 from 1 vote
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Entrante
Cuisine Mediterranea
Servings 2
Calories 469 kcal

Ingredients
  

  • 2 berenjenas grandes
  • 1 cebolla
  • 1 zanahoria
  • 2 cdas tomate natural triturado
  • 2 dientes de ajo
  • 1/2 taza quinoa real
  • 1 cda aceite de oliva virgen extra
  • 1 pizca sal marina
  • 1 pizca pimienta negra recién molida
  • 1/4 taza perejil fresco picado

Salsa de queso crema

  • 50 gramos queso crema
  • 1 cda leche
  • 1/2 cda zumo de limón
  • 1 pizca pimienta blanca
  • 1 pizca sal marina

Instructions
 

  • Pon a remojo la quinoa, al menos durante 2 horas antes de cocinarla.
  • Corta las berenjenas longitudinalmente y cocínalas al horno, durante 25 minutos a 180 ºC.
  • Mientras de hacen las berenjenas, haz un sofrito con 3/4 de la cebolla, media zanahoria cortada en cubitos y las dos cucharadas de tomate natural triturado, si quieres puedes añadir un ajo machacado para no encontrarlo después, (yo no lo puse).
  • Al mismo tiempo, lava muy bien la quinoa*, elimina el agua de remojo, ponla en un colador y lávala bajo el grifo de agua corriente, es fundamental para eliminar las saponinas y el ácido fítico. Si te fijas sale espuma, esos se debe a las saponinas, (que tienen propiedades semejantes a las del jabón). Recuerda que estas sustancias son tóxicas para nuestro organismo, así que es muy importante eliminarlas.
  • Cocina la quinoa durante 15-20 minutos, en agua hirviendo con media zanahoria, 1/4 de cebolla, un diente de ajo, un poco de sal y una hoja de laurel, (opcional). Una vez cocida, cuela y deja templar.
  • Una vez cocidas las berenjenas, déjalas templar y saca la carne, añádela a la sartén donde tienes el sofrito y dale unas vueltas.
  • Rellena las berenjenas con la quinoa bien sazonada y el sofrito, acaba con un poquito de pimienta negra recién molida y un poco de perejil fresco picado.

Cómo hacer la salsa de queso crema:

  • En un bol pon el queso crema y la leche, añade el zumo de limón, la pimienta blanca y la sal, mezcla bien. Añade perejil para decorarla.
  • Pon un poco de salsa repartida sobre el relleno de cada berenjena y sirve el resto en un bol aparte.

Notes

*Muy Importante:
Debes dejar la quinoa en remojo al menos 2 horas antes de cocinarla, y después, lavarla muy bien bajo el agua del grifo. Este paso es fundamental para eliminar el ácido fítico que contiene y las saponinas.

Nutrition Facts
Berenjenas rellenas de quinoa
Amount Per Serving
Calories 469 Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 6g38%
Cholesterol 28mg9%
Sodium 165mg7%
Potassium 1612mg46%
Carbohydrates 66g22%
Fiber 19g79%
Sugar 22g24%
Protein 13g26%
Vitamin A 6250IU125%
Vitamin C 29.5mg36%
Calcium 127mg13%
Iron 4.1mg23%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword berenjena, quinoa
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BERENJENAS, LOW CALORIES, PRINCIPAL, QUINOA

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