Savory Turkey and Rice Stuffed Eggplant in Tomato Broth
Tender eggplant halves are generously filled with aromatic brown rice, lean turkey, and herbs, then baked in a rich tomato broth until meltingly soft.
Servings 5
Calories 377kcal
Ingredients
For the Eggplant & Aromatics
- 2 –3 medium eggplants to yield 5 equal halves
- 2 tablespoons extra virgin olive oil
- 1 large yellow onion finely diced
- 4 –5 garlic cloves minced
- 1 1/4 cups fresh tomatoes diced (about 2 medium)
- 3/4 teaspoon kosher salt divided
- Freshly ground black pepper
For the Hearty Filling
- 15 ounces ground turkey 93% lean (or 2 1/2 cups cooked brown lentils)
- 1 3/4 cups cooked brown basmati rice
- 3 tablespoons toasted pine nuts divided
- 1/3 cup mixed fresh herbs e.g., fresh parsley and dill, finely chopped, plus extra for garnish
- 1 tablespoon red wine vinegar
- 1 teaspoon cumin
- 1/2 teaspoon allspice
- 1/2 teaspoon ground coriander
- 1/2 teaspoon dried oregano
- 1/4 teaspoon smoked paprika
- Pinch of red pepper flakes optional
For the Baking Broth & Garnish
- 1 3/4 cups low-sodium vegetable or chicken broth
- 2 tablespoons tomato paste
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon dried oregano
Instructions
- Preheat & Prep Eggplant: Preheat your oven to 400°F (200°C). Slice the eggplants in half lengthwise. Carefully scoop out the inner flesh, leaving a 1/2-inch border on all sides. Finely chop the removed eggplant flesh and set it aside. Season the inside of the eggplant "shells" lightly with salt and pepper.
- Brown Protein & Aromatics: In a large, oven-safe braiser or skillet over medium-high heat, warm the extra virgin olive oil. Add the diced onion and sauté for 4–5 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- Incorporate Vegetables & Spices: Add the ground turkey (or lentils) to the pan, breaking it up with a spoon. Cook until browned, about 5–7 minutes. If using lentils, simply warm them through. Stir in the chopped eggplant flesh and cook for 3–4 minutes until it begins to soften.
- Simmer Filling Base: Add the diced fresh tomatoes and their juices, 1/2 teaspoon of the kosher salt, and all the spices for the filling (cumin, allspice, coriander, oregano, paprika, and red pepper flakes). Stir well, cover the pan, and reduce the heat. Let the mixture simmer for 5 minutes for the flavors to meld and the tomatoes to break down.
- Combine Filling: Transfer the cooked mixture to a large bowl. Add the cooked brown rice, the chopped fresh herbs, 2 tablespoons of the toasted pine nuts, and the red wine vinegar. Stir gently to combine everything thoroughly. Taste and adjust seasonings if needed.
- Prepare Baking Broth: In the now-empty skillet (no need to wipe it), whisk together the low-sodium broth, tomato paste, and the broth seasonings (paprika, oregano). Bring to a gentle simmer, scraping up any flavorful bits from the bottom of the pan, then turn off the heat.
- Stuff and Arrange: Generously stuff the filling mixture into the reserved eggplant shells, mounding it on top. Carefully nestle the stuffed eggplant halves into the tomato broth in the skillet or braiser. The broth should come about 1/4 to 1/2 inch up the sides of the eggplant.
- Bake and Serve: Cover the skillet tightly with a lid or foil. Bake at 400°F (200°C) for 40–45 minutes, or until the eggplant shells are fork-tender. Remove the cover and bake for an additional 5–10 minutes to lightly brown the tops. Garnish with the remaining fresh herbs and the last tablespoon of toasted pine nuts before serving.
Notes
Nutrition Information
Per serving- Calories: 377 kcal
- Total Fat: 16.9 g
- Saturated Fat: 2.9 g
- Sodium: 562 mg
- Total Carbohydrates: 37.3 g
- Dietary Fiber: 9.5 g
- Total Sugars: 11.1 g
- Protein: 21.4 g