Vegan Stuffed Eggplant with onion, garlic, tomatoes, and fresh basil then topped with vegan cheese is a simple yet flavorful meatless dish. It’s a filling vegetarian entrée that’s gluten-free and vegan!
Eggplant is one of my all-time favorite veggies. From pizzas to curries and even burgers, there are a ton of ways to get creative with eggplant. However, this isn’t just another post showing you how to cook with eggplant. There’s something a bit different today.
Something like an eggplant that has been stuffed and baked until tender, so it’s soft on the inside and slightly crispy on the outside. And the best part: it’s got onion, garlic, tomatoes, and fresh basil then topped with vegan cheese!
This vegan stuffed eggplant recipe is one of my favorites because of its simplicity and versatility. These Vegan Stuffed Eggplant Rolls are not only delicious but also super easy to make and perfect as an entrée or light lunch option.
I have a short intro explaining how I got the inspiration to try this recipe and how healthy eggplants are. The bulk of the post is dedicated to teaching you how to prepare these vegan stuffed eggplants and some frequently asked questions concerning this recipe.
My friend Phyllis inspired me to make this dish, who shared with me her love for stuffed eggplant.
Her recipe that she shared with me was a vegetarian stuffed eggplant; it called for rice and feta cheese.
I loved making ratatouille, so I decided to make a similar filling minus the zucchini.
The result was simply delicious; I also topped it with vegan shredded cheese because I had some on hand. But the dish tastes perfectly fine without it.
Why Should You Try This Recipe?
There are so many reasons to like this quick stuffed eggplant recipe:
- This recipe is quick and easy to make.
- The recipe ingredients are inexpensive and readily available.
- There is no wastage! I hate food wastage, so I would never discard the scooped-out eggplant flesh!
- It’s low-fat, healthy and full of garden-fresh flavor.
- The filling for this dish can be changed up however you like. You can add more vegetables or swap out some for different ones if there are any that you don’t like or have on hand. This makes it a great way to use up any leftover veggies from your fridge! (See Recipe Notes for more options)
- These baked vegan stuffed eggplant halves are visually appealing and the perfect summer recipe, offering both a delicious side dish for meat-based main meals and a satisfying vegetarian entrée.
- This recipe is perfect for a quick weeknight dinner or for your next get-together. Bring it to the party, and you’ll be the talk of the town.
Is Vegan Stuffed Eggplant Healthy?
These Vegan Stuffed Eggplants are as healthy as they are delicious because Eggplants are a nutrient-dense food and provide several health benefits.
An Excellent Source of Vitamins & Minerals
They are a great source of fiber, vitamins, and minerals and are low in calories. Additionally, eggplants contain traces of other nutrients such as niacin, magnesium, and copper.
Along with other essential nutrients, eggplants offer a high concentration of antioxidants. Antioxidants help in the protection of the body against damage produced by harmful substances called free radicals. Eggplants are particularly high in anthocyanins, an antioxidant pigment that gives them their vibrant color.
Lower the Risk of Heart Disease
According to some studies, eggplants may assist in lowering the risk of heart disease due to their antioxidant content. In one study, eggplant was found to lower both LDL (bad) cholesterol and triglyceride levels, two blood markers that, when raised, can result in a higher risk of heart disease.
Lower Blood Sugar
Eggplants are a good source of fiber and polyphenols, which may help lower blood sugar levels.
According to one study, polyphenols, or naturally present plant compounds present in foods such as eggplant, may help lower blood sugar by reducing sugar absorption and increasing insulin secretion.
Aids in Digestion
The high fiber content of eggplants, which is an important component of a well-balanced diet, is an excellent approach to boost your gastrointestinal health. This indicates that if you consume eggplant on a regular basis, you’ll be able to get things done faster!
Help in Losing Weight
Eggplants also help in losing weight because of their high fiber and low calories content. Fiber passes slowly through the digestive tract, promoting fullness and satiety while lowering calorie intake.
Several substances found in eggplant have been shown to have anticancer properties.
For example, Solasodine rhamnosyl glycosides (SRGs) are a type of compound found in nightshade vegetables like eggplant.
SRGs have been proven in animal studies to promote cancer cell death and may also aid in the prevention of cancer recurrence in some cases.
When used directly on the skin, SRGs have been proven to be particularly helpful in preventing skin cancers.
Additionally, some studies have revealed that increasing the intake of vegetables, like eggplant, may help protect against some types of cancer.
Improves Brain Performance
Eggplants are rich in phytonutrients (which are natural substances) that have been shown to boost mental wellness. Improved blood flow to the brain and other parts of the body is responsible for this advantage. Phytonutrients can help with memory by stimulating the formation of neuronal connections and improving brain blood flow.
Enhances Bone Health
An eggplant’s distinct color has a purpose other than aesthetic appeal. Studies have found that the natural plant components responsible for this coloring may help prevent osteoporosis and even boost bone density. In addition, eggplants contain iron and calcium, both of which are essential for bone health.
How To Make Vegan Stuffed Eggplant?
To make stuffed eggplant, cut eggplants in half lengthwise.
- Carve out the flesh of the eggplants using a melon ball peeler, knife, or spoon, leaving about 1/2 inch flesh on all sides of the eggplant shell.
- Place the eggplant shells on a greased baking sheet and bake for 20 minutes in a preheated oven at 400 degrees.
- Heat oil in a skillet on medium-high, add onion, and saute until onion is soft; about 3 minutes, add garlic and cook until fragrant.
- Stir in tomatoes and reserved eggplant flesh. Bring to a simmer and cook for about 20 minutes or until eggplant is soft.
- Stir in the basil, sugar, and salt. Spoon cooked vegetables into pre-baked eggplant shells. Top with vegan cheese shreds and or vegan parmesan. Bake for 10-15 minutes.
- Garnish with chopped basil and serve with a big salad bowl!
- Make sure to use high-quality ingredients. Undoubtedly, the best flavor comes from high-quality, fresh vegetables and herbs. So pick your ingredients carefully to get the most bang for your buck.
- The baking time may vary depending on the type of your oven and the size of the eggplants you are using. Make any necessary adjustments if needed.
- You can replace olive oil with vegetable oil, but I favor using olive oil as a healthy option.
- You can use a large eggplant and slice it in half, or use small ones and stuff them whole. Cutting the eggplants in half allows them to cook a little faster and also makes them easier to stuff. The smaller size also helps hold the stuffing better, so you’re less likely to have it fall out of the sides as you eat it.
- The recipe calls for 2 medium-sized eggplants, but you can substitute with any type of squash or even potatoes if you’re not on a vegan diet!
- This is a simple recipe that can be made with any vegetables you have on hand.
- You can add lentils, quinoa, couscous, rice, mushrooms, corn kernels, and more!
- You can add nuts, tomato sauce, or other ingredients to change it up.
- You can add more spices according to your taste and preferences.
Other Eggplants Recipes to Try:
If you love this vegan stuffed eggplant recipe…
You’re going to love these other recipes featuring eggplant:
- Air Fryer Eggplant Bacon
- Vegan Eggplant Dip
- Fried Eggplant Recipe
- Eggplant Chickpea Curry
- Eggplant Pizza Bites
- Broiled Eggplant
- Eggplant Stir Fry
- Vegan Eggplant Parmesan
Frequently Asked Questions
Some of the most frequently asked questions about this dish are as follows:
How To Serve Vegan Stuffed Eggplant?
Serve these Vegan Stuffed Eggplant Boats with Simple Cajun Quinoa Pilaf and Cauliflower Fried Rice for a complete meal. You can also serve some bread on the side if you like. If you’re feeling particularly indulgent, serve with some homemade garlic bread.
How to Store the Leftovers?
Refrigerate the leftover Vegan Stuffed Eggplants for up to 3 days in an airtight container. However, they taste great when they are fresh.
Can I Prepare These Vegan Stuffed Eggplants In Advance?
Yes. To prepare this recipe ahead of time, roast the eggplant the day before. Allow it to cool completely before storing it in a tight-lid container, flesh side up. Allow it to come to room temperature before stuffing it according to the directions.
What Is The Best Way To Choose Eggplant?
The slightly bitter flavor of eggplant is a turn-off for many people. The first step is to choose quality eggplant. Look for eggplant with smooth, glossy skin (no wrinkles). When you touch it, it should feel hard and spring back.
How to Get Rid Of Eggplant Bitterness?
If you’re afraid of bitterness or can’t find a low-bitter variety, try this:
- Cut the eggplant in half and season each half with salt to “sweat” it.
- Leave for 30 minutes.
- You’ll see that moisture is extracted, which you may then rinse away with water (or pat it dry with tissue paper).
Give this a shot. It’s incredibly delicious and super easy. And as always, I would love to hear from you. Feel free to leave any feedback or share your own experience with us in the comments section below.
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- Energy: 185 kcal / 773 kJ
- Fat: 10 g
- Protein: 3 g
- Carbs: 23 g
- Preparation: 15 min
- Cooking: 50 min
- Ready in: 1 h 5 min
- For: 4 servings
- 2 medium eggplants, or 1 large, cut into halves
- 1 tablespoon olive oil, or 1/4 water
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 medium tomatoes, chopped
- 1/2 cup fresh basil, leaves chopped (extra for garnish)
- 1 teaspoon coconut sugar, optional
- 1 teaspoon salt, or to taste
- 1 cup vegan cheese shreds, optional
- 1/4 cup vegan Parmesan, optional
- Preheat oven 400 degrees. Cut eggplant in half, scoop out the flesh of the eggplant, using melon ball peeler, spoon or a knife, leaving about half an inch shell.
- Bake the eggplant shells, cut side facing up on a greased baking sheet for 20 minutes.
- Heat oil on in a large skillet over medium-high heat
- Add onions and garlic, saute until soft. Add tomatoes, reserved eggplant flesh and cook for 20 minutes or until vegetables are tender and sauce is thickened.
- Stir in seasonings. Spoon vegetables into eggplant shells, top with shredded vegan cheese and or parmesan. Bake for another 10-15 minutes.
- Garnish with chopped basil and serve with a big salad!