Tuesday, March 22, 2011

A vegetarian idea for dinner ... less than 200 cals! Spicy Rice Filled Eggplant

  • Spicy Rice Filled Eggplant (Aubergine) - serves 4 (or two hungry hippos)

  • 150g (3/4 cup) basmati rice 
  • 2 large eggplants
  • 1 tbs olive oil
  • 1 large brown onion, halved, finely chopped
  • 1 red capsicum, halved, deseeded, finely chopped
  • 2 garlic cloves, crushed
  • 2 tsp ground coriander
  • 1 tsp finely grated fresh ginger
  • 1/5 tsp finely chopped fresh red chilli
  • 1/4 tsp ground turmeric
  • 1/5 cup coarsely chopped fresh continental parsley
  • 2 tsp finely grated lemon rind
  • 2 tbs fresh lemon juice
  • 130g (1/2 cup) reduced-fat yoghurt
  • 2 tbs coarsely chopped fresh mint

  • Preheat oven to 200°C. 
  • Cook the rice according to the packet instructions. Rinse under cold running water and drain.

Meanwhile score the eggplant flesh horizontally and vertically 5mm apart, being careful not to cut the skin. Heat the oil in a large frying pan over a low heat. Cook eggplant, cut side down, for 10 minutes or until tender. Set aside to cool slightly.

  • Heat oil in a frying pan over medium heat. Add the onion and capsicum and cook, stirring, for 5 minutes or until soft. Add the garlic, coriander, ginger, chilli and turmeric and cook, stirring, for 30 seconds or until aromatic. Scoop the flesh out of the eggplant halves, keeping the skin intact. Add the eggplant and cook, stirring, until combined. Remove from heat.

  • Add the rice, parsley, lemon rind and lemon juice to eggplant mixture, and stir to combine. Place eggplant shells in a large baking dish. Spoon rice mixture evenly among eggplant shells. Bake in oven for 30 minutes or until eggplant shells are soft and filling is golden.

  • Place the yoghurt and mint in a small serving bowl and stir to combine. Serve with spicy rice-filled eggplant.


  1. Wow!

    For years I put 'vegetarian' in my the box labelled boring, but this dish is anything but! I didn't even notice the lack of meat!

    It's filling, tasty, easy and just a taste explosion in your mouth...

    I think you could even use it as a side dish for steak, fish or chicken...

    A MUST to try! You won't regret it.

  2. I made this again last night and (just to be a bit naughty) added cheese and almond slivers to the top before baking - let me tell you, this addition brings the dish to another level.

    You get different textures with the rice and cheese and a bit of crunch with the almonds... soooo good!