Vegan Moroccan Lentil-Stuffed Eggplant

Introduction

Welcome to our extensive guide on crafting Vegan Moroccan Lentil-Stuffed Eggplant—a dish that merges the rich flavors of Moroccan cuisine with the heartiness of lentils. This recipe offers a deliciously spiced, plant-based meal that’s perfect for a satisfying dinner or special occasion. The eggplant halves are generously stuffed with a flavorful lentil mixture, topped with fresh herbs, and baked to perfection. Ideal for those who seek a wholesome, nutrient-dense meal that doesn’t compromise on taste.

Ingredients

For the Stuffed Eggplant:

  • 2 large eggplants
  • 2 tablespoons olive oil (plus extra for drizzling)
  • 1 medium onion (diced)
  • 3 cloves garlic (minced)
  • 1 cup dried green or brown lentils (rinsed and drained)
  • 1 can (14.5 ounces) diced tomatoes (with their juices)
  • 1/2 cup vegetable broth
  • 1/4 cup raisins (optional, for a touch of sweetness)
  • 1/2 cup chopped fresh parsley
  • 1/4 cup chopped fresh cilantro
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground turmeric
  • 1/4 teaspoon cayenne pepper (optional, for heat)
  • Salt and black pepper to taste
  • 1 tablespoon lemon juice

For Garnishing:

  • Chopped fresh cilantro
  • Lemon wedges
  • Toasted pine nuts (optional)

Instructions

Preparing the Eggplants:

  1. Preheat the Oven: Preheat your oven to 375°F (190°C).
  2. Prepare the Eggplants: Cut the eggplants in half lengthwise. Scoop out the flesh, leaving a 1/2-inch border around the edges to create boats. Reserve the scooped-out flesh for the filling.
  3. Season and Roast the Eggplants: Brush the cut sides of the eggplant halves with olive oil and season with salt and pepper. Place the eggplant halves cut-side down on a baking sheet lined with parchment paper. Roast in the preheated oven for 25-30 minutes, or until tender. Remove from the oven and set aside.

Preparing the Lentil Filling:

  1. Cook the Onions and Garlic: Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the diced onion and cook for 5-7 minutes, or until translucent and softened. Add 3 cloves of minced garlic and cook for an additional 1 minute until fragrant.
  2. Add the Lentils and Spices: Stir in the rinsed lentils, 1 teaspoon ground cumin, 1 teaspoon ground coriander, 1/2 teaspoon smoked paprika, 1/2 teaspoon ground cinnamon, 1/4 teaspoon ground turmeric, and 1/4 teaspoon cayenne pepper (if using). Cook for 2-3 minutes, stirring occasionally, to toast the spices and coat the lentils.
  3. Combine Tomatoes and Broth: Add the can of diced tomatoes with their juices and 1/2 cup vegetable broth to the skillet. Stir to combine and bring to a boil. Reduce the heat to low, cover, and simmer for 25-30 minutes, or until the lentils are tender and the mixture is thickened. Stir occasionally and add a splash of water if the mixture becomes too dry.
  4. Incorporate Raisins and Herbs: Stir in 1/4 cup raisins (if using), 1/2 cup chopped fresh parsley, and 1/4 cup chopped fresh cilantro. Season with salt and black pepper to taste. Remove from heat and stir in 1 tablespoon lemon juice.

Assembling the Dish:

  1. Stuff the Eggplants: Carefully spoon the lentil mixture into the roasted eggplant halves, packing it in tightly.
  2. Bake the Stuffed Eggplants: Return the stuffed eggplants to the oven and bake for an additional 15-20 minutes, or until the tops are slightly golden and the filling is heated through.
  3. Garnish and Serve: Remove from the oven and garnish with additional chopped fresh cilantro, toasted pine nuts (if using), and lemon wedges. Serve warm.

Useful Information and Tips

Ingredient Notes:

  1. Eggplants: Choose firm, shiny eggplants for the best results. Older or overripe eggplants may have a more bitter taste.
  2. Lentils: Green or brown lentils work well for this recipe as they hold their shape better than red lentils, which tend to become mushy.
  3. Raisins: Raisins add a touch of sweetness and contrast to the spiced lentils. You can omit them if you prefer a less sweet filling.
  4. Spices: Adjust the spices according to your preference. For a milder dish, reduce the amount of cayenne pepper.

Cooking Tips:

  1. Pre-Roasting Eggplants: Pre-roasting the eggplant halves helps to develop a deeper flavor and ensures they are tender by the time they are stuffed.
  2. Thickening the Filling: If the lentil filling is too liquid, simmer uncovered for a few additional minutes to reduce the liquid. If it’s too dry, add a bit more vegetable broth.
  3. Binding the Filling: If the filling seems too loose and is not sticking together well, you can add a tablespoon of tomato paste or a bit more cooked lentils to help bind it.
  4. Storage: Store any leftover stuffed eggplants in an airtight container in the refrigerator for up to 4 days. They can be reheated in the oven or microwave.

Freezing and Reheating:

  1. Freezing: This dish freezes well. To freeze, place the stuffed eggplants in a single layer on a baking sheet and freeze until solid. Transfer to a freezer-safe bag or container and store for up to 3 months.
  2. Reheating: Reheat from frozen in a preheated oven at 375°F (190°C) for 25-30 minutes, or until heated through. If reheating from the refrigerator, bake for 15-20 minutes or until warmed.

Nutritional Information (Per Serving, based on 4 servings)

  • Calories: 290
  • Total Fat: 10g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 350mg
  • Total Carbohydrates: 35g
  • Dietary Fiber: 11g
  • Net Carbohydrates: 24g
  • Sugars: 8g
  • Protein: 12g

SmartPoints (WW Points)

  • SmartPoints Value: 7 points per serving (based on standard WW guidelines; values may vary depending on specific ingredients used).

Additional Tips:

  1. Flavor Variations: Try adding different vegetables to the lentil filling, such as spinach, zucchini, or bell peppers, for added nutrition and flavor.
  2. Serving Suggestions: Serve with a side of quinoa or couscous and a fresh green salad for a complete meal.
  3. Garnishing: Experiment with other garnishes such as crumbled feta cheese or a dollop of vegan yogurt for additional flavor and texture.
  4. Meal Prep: This recipe is great for meal prep. Prepare and stuff the eggplants in advance and bake just before serving for a quick and easy meal.

Conclusion

Our Vegan Moroccan Lentil-Stuffed Eggplant offers a flavorful and nutritious meal that is both hearty and satisfying. With detailed instructions and helpful tips, this guide ensures you can prepare a delicious and healthy dish that is perfect for any occasion. Enjoy the rich, aromatic flavors of Moroccan cuisine in a wholesome, plant-based form that aligns with your dietary preferences.