Israeli Cous Cous Stuffed Eggplant {Vegan}
Flavorful whole wheat Israeli cous cous combined with in-season veggies of choice, diverse spices and fresh herbs stuffed in roasted eggplant for a bright weeknight meal. Prep the stuffing in advance and have this healthy Israeli cous cous stuffed eggplant on the table in under an hour!
People frequently ask me what inspires a recipe, especially after creating over 100 original recipes for C it Nutritionally. The answer is simple: EVERYTHING! Some recipes are inspired by restaurant menus, others by an ingredient at the farmer’s market, and others from browsing some of my favorite cookbooks.
A very distinct image of eggplant from one of my favorite cookbooks inspired this recipe. Although I didn’t originally set out to create a stuffed eggplant, I couldn’t get a gorgeous image out of my head. I played around with familiar Mediterranean-inspired flavors and created a delicious and nutritious Meatless Monday dinner that your entire family will enjoy.
The best part about this recipe is that it’s 100% customizable…Not an eggplant fan? Substitute bell peppers or zucchini, while they’re still in season, and then try winter squash! Follow a gluten free diet? Substitute quinoa for a g-free meal. Prefer chickpeas or black beans? Go for it!
This recipe is an outline for stuffed eggplant. You can switch and swap whatever spices, veggies, or grains tickle your taste buds. Use what’s in season and you’re sure to have a flavorful meal without much hands on effort!
I’m obsessed with all things Mediterranean-inspired, so I reached for whole wheat Israeli cous cous for this recipe, but you can totally swap in farro or any other whole grain for just as much nutrition. If you’re minding your gluten intake, quinoa would work great too. I mean, it is Whole Grains month, after all, so the more the merrier! Israeli cous cous is pasta-like in its texture and totally delish in my mind. Just watch your portions because it can disappear alllll too quickly without noticing! I opt for whole wheat cous cous to boost my nutrition (ya know, B vitamins, fiber, more protein), which you should be able to find in any grocery store or order online here!
I then reached for my usual palette of flavors — garlic, oregano and parsley — but also cranked things up a notch with the addition of turmeric and smoked paprika.
You may have heard about the magical powers of turmeric, and while this beautiful golden spice is great, it’s no panacea…especially in the quantities that are typically used in recipes. Turmeric is anti-inflammatory, which means it can help reduce your risk of heart disease, fight cancer, and even soothe inflamed muscles. If you like the taste, getting sprinkling on anything and everything to really reap the benefits. Plus, it’s deep mustard yellow color is not hard on the eyes and can make almost anything you cook more beautiful!
[Tweet “Vegan Israeli Cous Cous Stuffed Eggplant for #MeatlessMonday via @ChelsAmer”]
This recipe is quite simple, despite the laundry list appearance of the ingredient list. I prooooomise you have most of the ingredients already in your pantry/fridge!
Prepare cous cous with garlic and onions, according to package instructions. Then, saute whatever veggies you have on hand. I happened to have asparagus, peas and bell peppers on hand, so that’s what I used. I’m highly confident that mushrooms, string beans and/or sturdy greens like kale or swiss chard would work beautifully too. Then go crazy with spices and herbs. Like seriously crazy!
Stuff it all into roasted eggplant halves (or peppers!) and let it bake in the oven so the top becomes browned and crispy. If you’re not vegan, top with some feta or goat cheese and if vegan, some hummus…the creaminess adds a whole new level of textural perfection!
Then dig in!
- 4 small eggplants, cut in half lengthwise
- 2 tablespoons extra virgin olive oil, divided
- 2 cloves garlic, minced
- ½ yellow onion, chopped
- 3 tablespoons fresh parsley, chopped, divided
- ½ cup whole wheat Israeli cous cous, dry
- ½ cup + 1 tablespoon water
- 1 ½ cups assorted vegetables, chopped (I used asparagus, peas and bell peppers)
- 1 cup white cannelloni beans or chickpeas
- Optional: Feta cheese or goat cheese
- Spices:
- ½ teaspoon garlic powder
- ½ teaspoon turmeric
- ½ teaspoon oregano
- ¼ teaspoon ground black pepper
- Pinch of smoked paprika
- ¼ teaspoon salt
- ¼ teaspoon chili powder
- Preheat oven to 375°F. Lightly coat eggplant with olive oil and place cut side up on a parchment paper-lined baking sheet. Roast for 20 minutes, then flip eggplant over and roast for another 15 minutes. Remove from oven and set aside. While eggplant is roasting prepare cous cous filling.
- In a skillet over medium heat, preheat ½ tablespoon olive oil. Once oil is hot, add garlic, onion and parsley, sauteing until translucent. Remove contents from the pan and set aside on a small plate.
- Using the same skillet, over medium heat, toast cous cous until brown. Add garlic, onion and parsley back to the pan, and add water. Bring to a boil, then reduce heat to a simmer. Cover and cook for 6 minutes. All water should be absorbed. After 6 minutes turn off the heat and allow cous cous to sit for an additional 3 minutes.
- Once cous cous is done cooking, remove the contents from the skillet and set aside on a plate.
- Coat the same skillet with another ½ tablespoon olive oil and saute veggies of choice. Once softened, add cous cous mixture, beans and spices. Cook until warm, about another 3-5 minutes.
- While the cous cous and veggie mixture cooks, gently scoop the flesh out of the eggplant. You can use a spoon or knife. Go ahead and add the eggplant flesh to the cous cous/veggie mixture as it cooks.
- Spoon the cous cous/veggie mixture into the hollowed out eggplants and top with chopped parsley and cheese, if desired. Return to the oven and cook for another 10 minutes. Broil for the last 2 minutes for an extra crispy top! Serve warm.
See…that wasn’t too bad! Happy Meatless Monday!
XO
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