Oven-baked eggplants, served with rice and vegetables

Oven-Baked Eggplants with Rice and Vegetables - A Delicious and Healthy Recipe

Preparation Time: 30 minutes
Baking Time: 30-40 minutes
Total Time: 1 hour
Servings: 4-6

When it comes to vegetable dishes, eggplants are an excellent choice. These vegetables are not only delicious but also packed with essential nutrients such as B vitamins, potassium, and antioxidants. Today's recipe, oven-baked eggplants stuffed with meat and served with a side of rice and vegetables, is perfect for a healthy and hearty dinner that is easy to prepare yet full of flavor.

Ingredients

For the oven-baked eggplants:
- 3 medium eggplants or 2 large eggplants
- 200 g mozzarella

Filling:
- 600 g ground beef
- 50 ml olive oil
- 2 large onions, finely chopped
- 1 large tomato, diced
- 2 tablespoons tomato paste
- 1 small bunch of parsley, finely chopped
- 1/2 teaspoon sumac
- 1/4 teaspoon nutmeg
- Salt and pepper to taste

Sauce:
- 200 ml tomato sauce (or crushed tomatoes)
- 1/2 cup water
- 3 garlic cloves, crushed
- 1 tablespoon vegetable seasoning or other spices
- 1 tablespoon tomato paste
- Salt and pepper to taste

Vegetable Rice Side:
- 350 g basmati rice
- 2 carrots, diced
- 150 g fresh or frozen peas
- 150 g cooked corn kernels
- 50 g golden raisins
- 30 ml olive oil
- 1 tablespoon vegetable seasoning or other spices
- 1/4 teaspoon turmeric
- 1/4 teaspoon white pepper
- Salt to taste
- Boiling water

Step-by-Step Preparation

1. Preparing the eggplants:
Start by washing the eggplants thoroughly. Then, peel the skin in strips, leaving some strips of skin on each eggplant. This will help maintain their shape and add an interesting texture. Sprinkle a little salt on the eggplants and let them drain for 15 minutes to remove the bitter juice. After this time, dry them with paper towels.

2. Cooking the eggplants:
Preheat the oven to 180°C (350°F). Brush the eggplants with olive oil on both sides and place them in a deep baking dish. Bake for 10-15 minutes until they change color.

3. Preparing the filling:
In a skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent. Add the ground beef and stir until fully broken apart. When the meat is almost cooked, add the diced tomato, tomato paste, parsley, sumac, nutmeg, salt, and pepper. Mix well and let cook for a few minutes.

4. Stuffing the eggplants:
Remove the eggplants from the oven and fill each half with the meat filling. If there’s any filling left, add it to the sauce made from the ingredients above. Pour the sauce over the eggplants, ensuring they are well covered. Sprinkle mozzarella on top.

5. Final baking:
Return the dish to the oven and bake for 25-30 minutes until the mozzarella is nicely browned.

6. Preparing the vegetable rice:
While the eggplants are in the oven, prepare the rice side. Rinse the rice in 2-3 waters and let it soak for 15 minutes. Meanwhile, in a non-stick pot, sauté the carrots, peas, and corn in olive oil over low heat until they change color.

7. Cooking the rice:
Drain the rice and add it to the pot with the vegetables. Sauté for 2 minutes, stirring with a wooden spoon. Add salt, pepper, turmeric, raisins, and vegetable seasoning. Pour in boiling water (1.25 cups of water for each cup of rice) and let it simmer. Cook the rice for 15-20 minutes, without stirring too much.

8. Serving:
Once the eggplants are ready, remove them from the oven and let them rest for a few minutes. Serve alongside the vegetable rice, pickles, and a fresh salad or crudités, such as cucumber with yogurt.

Practical Tips

- Choosing ingredients: Opt for fresh, medium-sized eggplants with smooth, shiny skin. They will have the best flavor and texture.
- Alternative sauces: You can try adding a yogurt sauce with mint for an extra touch of freshness.
- Variations: You can replace the ground beef with chicken or turkey for a lighter option. You can also add other vegetables to the filling, such as bell peppers or mushrooms.
- Calories and nutritional benefits: A serving of oven-baked eggplants with rice has approximately 500-600 calories, depending on the amount of oil and meat used. This recipe is rich in protein, fiber, and vitamins, making it an excellent choice for a balanced meal.

Frequently Asked Questions

- Can I use other types of rice?
Absolutely! Basmati rice is preferred for its flavor, but you can also use long-grain rice or brown rice for a healthier option.

- How can I prepare eggplants without meat?
A vegetarian filling can be made from sautéed vegetables, feta cheese, or quinoa, providing a delicious and healthy alternative.

Personal Story

This oven-baked eggplant recipe brings back memories of family moments where fresh vegetables were a staple of our daily meals. Every time I cook this recipe, I remember the joyful times and the warmth around the table. It’s a dish that not only nourishes but also brings people together.

I wish you a hearty appetite and many joyful moments around the table!