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Ingredients
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2 large eggplants
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¼ cup olive oil, divided
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1 red bell pepper, cut into 1-inch strips
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½ onion, sliced
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3 cloves garlic, minced
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2 tomatoes, chopped
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1 (8 ounce) can tomato sauce with no salt added
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⅛ teaspoon salt
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⅛ teaspoon ground black pepper
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1 pinch chopped fresh parsley, or to taste
Directions
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Preheat the oven to 450 degrees F (230 degrees C).
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Cut eggplants in half, then cut each half into thirds, leaving 12 eggplant spears total. Place on a baking sheet and brush with 2 tablespoons olive oil.
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Roast in the preheated oven until fork tender, 15 to 20 minutes. Reduce the oven temperature to 350 degrees F (175 degrees C).
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While eggplants are cooking, heat remaining 2 tablespoons olive oil over medium heat in a medium to large pan. Add bell pepper, onion, and garlic to the hot pan and cook until onions become tender, 5 to 7 minutes. Stir in tomatoes and cook until most of the liquid has evaporated, 2 to 3 minutes. Set aside to cool.
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Remove eggplants from the oven and let cool slightly, 5 to 10 minutes. Transfer eggplants to a 9x13-inch baking dish. Slice each spear vertically using a fork and knife, being careful not to cut through skin. Pry each open and fill with 2 to 3 tablespoons of tomato filling. Cover with tomato sauce.
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Bake in the preheated oven until bubbling, about 30 minutes. Season with salt and pepper. Garnish with parsley.
Tips
You can use a green bell pepper instead of red or a combination of both.
Once you fill eggplants, you can alternatively pour 1/2 the tomato sauce over eggplants and cover the dish with plastic wrap to chill, 8 hours to overnight. Before baking, cover with remaining tomato sauce.
This stores well in the refrigerator for lunch the next day.
Nutrition Facts (per serving)
249 | Calories |
14g | Fat |
30g | Carbs |
6g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Calories 249 | |
% Daily Value * | |
Total Fat 14g | 18% |
Saturated Fat 2g | 10% |
Sodium 332mg | 14% |
Total Carbohydrate 30g | 11% |
Dietary Fiber 15g | 54% |
Total Sugars 11g | |
Protein 6g | 11% |
Vitamin C 55mg | 62% |
Calcium 47mg | 4% |
Iron 1mg | 7% |
Potassium 1024mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.