🍆 Mediterranean Stuffed Eggplant with Couscous

A wholesome, colorful, and nutrient-rich dish that brings the sunny flavors of the Mediterranean to your table. Tender roasted eggplants are filled with fluffy couscous, fresh vegetables, briny olives, and creamy feta — a satisfying vegetarian main course or elegant side dish.

📝 Ingredients

• 2 medium eggplants, halved lengthwise and scooped (leave ½-inch shell)
• 1 cup couscous
• 1 cup vegetable broth
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 red bell pepper, diced
• 1 zucchini, diced
• ½ cup cherry tomatoes, halved
• ¼ cup Kalamata olives, sliced
• 2 tbsp olive oil
• 1 tsp dried oregano
• ¼ cup crumbled feta cheese
• Fresh parsley, chopped, for garnish
• Salt & black pepper, to taste

👩‍🍳 Instructions

1. Prep the eggplants – Preheat oven to 400°F (200°C). Scoop out the eggplant flesh, chop it finely, and set aside. Place eggplant shells on a baking sheet, brush with olive oil, season with salt and pepper, and roast for 20 minutes until tender.
2. Cook couscous – In a saucepan, bring vegetable broth to a boil. Stir in couscous, cover, and remove from heat. Let sit for 5 minutes, then fluff with a fork.
3. Cook filling – Heat 1 tbsp olive oil in a skillet. Add onion and garlic; sauté until fragrant. Add red bell pepper, zucchini, chopped eggplant flesh, and cherry tomatoes. Cook until tender, about 6–7 minutes. Season with oregano, salt, and pepper.
4. Combine – Stir couscous into the skillet mixture, along with olives and half of the feta. Mix well.
5. Stuff & bake – Spoon filling into roasted eggplant shells, sprinkle with remaining feta, and bake for 10 minutes until heated through.
6. Serve – Garnish with fresh parsley and enjoy warm.

🍴 Servings

• Makes 4 servings (2 halves per person).

💡 Notes & Tips

• Make it vegan → Omit feta or replace with vegan feta.
• Extra protein → Add chickpeas, lentils, or grilled chicken for more substance.
• Grain variations → Try quinoa, bulgur, or brown rice instead of couscous.
• Roasting tip → Sprinkle a pinch of smoked paprika or chili flakes for extra depth.
• Meal prep → Store in airtight containers for up to 3 days; reheat in oven or microwave.

📊 Nutritional Info (per serving, approx.)

• Calories: 280
• Protein: 7g
• Carbs: 38g
• Fiber: 9g
• Fat: 11g
• Saturated Fat: 3g
• Sodium: 480mg

🌟 Benefits

• Vegetarian & nutrient-dense → Packed with fiber, antioxidants, and vitamins.
• Heart-healthy fats → From olive oil and olives.
• Gut-friendly fiber → Eggplant, zucchini, and couscous aid digestion.
• Balanced meal → Provides carbs, healthy fats, and plant-based protein.
• Versatile → Works as a main dish or hearty side.

❓ Q&A

Q: Can I freeze stuffed eggplants?
A: Yes, freeze after stuffing (before final bake). Thaw and bake when ready.

Q: How do I prevent eggplant shells from getting soggy?
A: Brush with olive oil and roast before stuffing — this keeps them firm.

Q: Can I make it gluten-free?
A: Swap couscous with quinoa or millet.

Q: What protein can I add for a fuller meal?
A: Grilled chicken, shrimp, or chickpeas pair beautifully.

Q: Can I use different cheeses?
A: Absolutely — goat cheese, mozzarella, or parmesan all work well.