Zesty Mediterranean Eggplant Boats

Dive into Mediterranean flavors with these crunchy, protein‑packed eggplant boats. The roasted halves hold a savory quinoa, chickpea, and spinach filling crowned with feta and a tangy yogurt sauce. Ready in under 35 minutes, it’s the perfect high‑protein, family‑friendly dinner.

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Servings 4 servings

Ingredients

• - 2 medium eggplants (about 3‑4 inches wide)
• - 1 cup cooked quinoa
• - 1 cup canned chickpeas, drained and rinsed
• - 1 cup fresh spinach, chopped
• - ½ cup crumbled feta cheese (or dairy‑free alternative)
• - ¼ cup chopped sun‑dried tomatoes
• - 2 tbsp chopped fresh parsley
• - 1 tbsp olive oil
• - Salt and pepper to taste
• - 1 lemon (zest and juice)
• - ½ cup plain Greek yogurt (or dairy‑free alternative)
• - ¼ tsp smoked paprika
• - ½ tsp dried oregano
• For the yogurt sauce:
• - ¼ cup plain Greek yogurt
• - 1 tsp lemon juice
• - 1 minced garlic clove
• - Pinch of salt

Instructions

1. 1. Preheat oven to 425 °F (220 °C). Slice eggplants in half lengthwise and place cut side up on a parchment‑lined baking sheet. Brush with olive oil and sprinkle with a pinch of salt.
2. 2. Roast for 20‑25 minutes until tender and lightly browned.
3. 3. While eggplants roast, cook quinoa according to package instructions and let cool.
4. 4. In a mixing bowl combine the cooked quinoa, chickpeas, spinach, feta, sun‑dried tomatoes, parsley, smoked paprika, oregano, salt, pepper, lemon zest, and lemon juice.
5. 5. Stir in the Greek yogurt until the mixture is creamy and well‑combined.
6. 6. Remove roasted eggplant halves from the oven and spoon the quinoa filling into the cavities, dividing evenly.
7. 7. Return the stuffed eggplants to the oven for an additional 10 minutes to meld flavors.
8. 8. While the boats finish, whisk together yogurt sauce ingredients in a small bowl.
9. 9. Serve the eggplant boats hot, drizzled with the lemon‑yogurt sauce and a final sprinkle of parsley.

Chef's Note

For an extra protein boost, swirl in a spoonful of hummus or a sprinkle of shredded rotisserie chicken before roasting.

Make-Ahead Tips

The stuffed eggplant halves can be frozen before roasting. Toast fresh in the oven from frozen for 20 minutes or bake at 425 °F until steaming hot.

Substitutions

- Use tofu cubes instead of chickpeas for a dairy‑free protein option. - Replace quinoa with brown rice, farro, or bulgur for variety. - Swap feta for a plant‑based cheese or omit for a dairy‑free version.