Here’s a high-protein, nutrient-dense recipe for Mediterranean Stuffed Eggplant with Lamb, Pine Nuts, and Tahini
a flavorful, muscle-friendly meal inspired by Mediterranean cuisine! 🍆🌿
Mediterranean Stuffed Eggplant
Ingredients (Serves 2)
For the eggplant:
- 2 medium eggplants (halved lengthwise)
- 1 tbsp olive oil
- Salt and pepper (to taste)
For the filling:
- 8 oz ground lamb (or lean ground beef/turkey)
- 1/2 onion (finely chopped)
- 2 garlic cloves (minced)
- 1/2 cup cooked quinoa (or bulgur)
- 1/4 cup pine nuts (toasted)
- 1/4 cup chopped parsley
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- 1/4 tsp cinnamon
- 1/4 cup crumbled feta cheese (optional)
For the tahini sauce:
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 garlic clove (minced)
- 2-3 tbsp water (to thin)
- Salt and pepper (to taste)
Optional garnish:
- Fresh mint or cilantro
- Pomegranate seeds
Instructions
1. Prep the eggplant: Preheat oven to 400°F (200°C). Scoop out the flesh of the eggplant halves, leaving a 1/2-inch border. Chop the scooped flesh into small pieces. Brush eggplant shells with olive oil, season with salt and pepper, and place on a baking sheet.
2. Cook the filling: Heat olive oil in a skillet over medium heat. Sauté onion and garlic until soft. Add ground lamb and cook until browned. Stir in chopped eggplant, quinoa, pine nuts, parsley, cumin, paprika, cinnamon, salt, and pepper. Cook for 5-7 minutes.
3. Stuff the eggplant: Fill eggplant shells with the lamb mixture. Top with feta (if using). Bake for 25-30 minutes until tender.
4. Make the tahini sauce: Whisk tahini, lemon juice, garlic, water, salt, and pepper until smooth.
5. Serve: Drizzle stuffed eggplants with tahini sauce and garnish with fresh herbs and pomegranate seeds.
Macros (Per Serving)
- Calories: ~500-550 kcal
- Protein: 30-35g (from lamb + quinoa)
- Carbs: ~25-30g (from eggplant and quinoa)
- Fats: ~25-30g (healthy fats from tahini, pine nuts, and olive oil)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Lamb provides iron and B vitamins for energy and muscle repair.
- Fiber-Rich: Eggplant and quinoa support digestion and sustained energy.
- Healthy Fats: Tahini and pine nuts add monounsaturated fats for hormone health.
- Customizable: Swap lamb for ground turkey or plant-based crumbles.
Pro Tips
- Boost Protein: Add a dollop of Greek yogurt or extra feta.
- Lower Carbs: Use cauliflower rice instead of quinoa.
- Extra Flavor: Add a drizzle of pomegranate molasses or harissa.
- Meal Prep: Cook filling in bulk and store for quick assembly.
Enjoy this hearty, protein-packed dish to fuel your workouts and recovery! 🇬🇷💪