This vibrant Mediterranean stuffed vegetables recipe combines the best of summer produce in one spectacular dish that’s both visually stunning and incredibly flavorful. Perfect for those warm evenings when you want something satisfying yet fresh, this recipe transforms simple vegetables like eggplant, zucchini, tomatoes, and potatoes into a restaurant-quality meal. The combination of aromatic herbs, melted cheese, and perfectly seasoned breadcrumbs creates a dish that works beautifully as a vegetarian main course or as an impressive side dish for grilled meats and fish.
Ingredients
For the Vegetables:
- 1 large eggplant (approximately 300g / 10.5 oz)
- 1 medium zucchini (approximately 250g / 9 oz)
- 2 large tomatoes (approximately 300g / 10.5 oz)
- 1 large potato (approximately 200g / 7 oz)
- 1 medium red onion (approximately 150g / 5.3 oz)
- 1 garlic clove, minced
- Salt for preparation
For the Filling:
- 50g (1¾ oz / ½ cup) breadcrumbs
- 30g (1 oz / ⅓ cup) Parmesan cheese, grated
- 100g (3.5 oz / 1 cup) mozzarella or mixed cheese, grated
- 1 tsp paprika
- ½ tsp black pepper
- 1 tsp Italian herbs blend
- 3-4 tbsp extra virgin olive oil
- Salt to taste
Instructions
Preparing the Vegetables
Step 1: Wash the eggplant thoroughly and cut it into thick rounds, approximately 2cm (¾ inch) thick. Sprinkle both sides generously with salt and place on a large plate or cutting board. Let the eggplant sit for 15 minutes to draw out any bitterness. This salting process also helps achieve a better texture when baking.
Step 2: While the eggplant is resting, prepare the remaining vegetables. Wash the zucchini and cut it into rounds of similar thickness to the eggplant. The uniform size ensures even cooking throughout the dish.
Step 3: Wash the tomatoes and cut them into thick slices, removing the very top and bottom pieces. Reserve these end pieces for the filling if desired, or save them for another use.
Step 4: Peel the potato and cut it into rounds slightly thicker than the other vegetables, about 2.5cm (1 inch) thick, as potatoes take longer to cook through.
Step 5: Peel the red onion and cut it into thick rings, keeping the rings intact for stuffing. Separate the rings carefully to maintain their shape.
Creating the Filling
Step 6: In a large mixing bowl, combine the breadcrumbs, grated Parmesan cheese, and half of the mozzarella cheese. This mixture will create a golden, crispy topping when baked.
Step 7: Add the minced garlic, paprika, black pepper, and Italian herbs to the breadcrumb mixture. Season with salt to taste, keeping in mind that the Parmesan already adds saltiness.
Step 8: Gradually drizzle in the olive oil while mixing, until the breadcrumb mixture holds together when pressed but isn’t overly wet. The mixture should be moist enough to stick together but not soggy.
Preparing for Baking
Step 9: Preheat your oven to 190°C (375°F). Lightly grease a large glass baking dish or ceramic casserole dish with olive oil.
Step 10: After the eggplant has rested for 15 minutes, pat each slice dry with paper towels to remove excess moisture and salt. This step is crucial for achieving the perfect texture.
Step 11: Using a small spoon or knife, carefully hollow out the centers of the vegetable slices, creating small wells for the filling. For the eggplant and zucchini, scoop out about half the flesh. For tomatoes, remove the seeds and some pulp. For potatoes, create a shallow depression in the center.
Assembling the Dish
Step 12: Arrange all the prepared vegetables in the baking dish, alternating colors and types for an attractive presentation. The vegetables should fit snugly but not be overcrowded.
Step 13: Brush the tops and sides of all vegetables lightly with olive oil. This helps them brown beautifully and prevents drying out during baking.
Step 14: Fill each vegetable well generously with the prepared breadcrumb mixture, pressing it down gently to ensure it stays in place during baking.
Step 15: Sprinkle the remaining mozzarella cheese over the top of the filled vegetables, creating an even layer that will melt and brown during baking.
Baking to Perfection
Step 16: Place the baking dish in the preheated oven and bake for 45 minutes, or until the vegetables are tender when pierced with a fork and the tops are golden brown and crispy.
Step 17: Check the dish halfway through baking. If the tops are browning too quickly, cover loosely with aluminum foil to prevent burning while allowing the vegetables to finish cooking.
Step 18: Test for doneness by inserting a fork into the thickest vegetables, particularly the potatoes. They should be completely tender throughout.
Final Touches
Step 19: Remove the dish from the oven and let it rest for 5-10 minutes before serving. This resting time allows the juices to settle and makes serving easier.
Step 20: Garnish with fresh herbs if desired, such as chopped parsley, basil, or oregano. Serve hot as a main dish or alongside grilled meats or fish.
Time and Serving Information
Preparation Time: 25 minutes Salting Time: 15 minutes Baking Time: 45 minutes Total Time: 1 hour 25 minutes Servings: 4-6 people Difficulty Level: Easy to Intermediate
Nutrition Information (Per Serving)
- Calories: 245
- Protein: 12.8g
- Carbohydrates: 28g
- Dietary Fiber: 6.2g
- Total Fat: 11.5g
- Saturated Fat: 4.8g
- Sodium: 485mg
- Potassium: 715mg
- Calcium: 195mg
- Iron: 2.1mg
- Vitamin C: 25mg
- Vitamin A: 850 IU
This Mediterranean stuffed vegetables recipe is a nutritional powerhouse, providing an excellent source of fiber, vitamins, and minerals while remaining relatively low in calories. The combination of vegetables offers a wide range of antioxidants, particularly from the colorful bell peppers and tomatoes. The cheese provides calcium and protein, while the olive oil contributes healthy monounsaturated fats.
The dish is naturally gluten-free if you substitute the breadcrumbs with gluten-free alternatives or crushed nuts. It can be made vegan by omitting the cheese and using nutritional yeast for a cheesy flavor. This recipe is perfect for meal prep, as it reheats beautifully and actually tastes even better the next day as the flavors continue to meld together. Store leftovers in the refrigerator for up to 4 days, and reheat in a 180°C (350°F) oven for 15-20 minutes until heated through.