low fodmap ✓ | gluten-free ✓ | soy-free ✓ | nut-free ✓ | vegetarian ✓ | dairy-free (option) ✓| vegan (option) ✓
I really love eggplant, it’s one of those veggies I like to be creative and try making different recipes with. Lately, I decided to try stuffed eggplant. In the past, I’ve tried stuffed peppers, stuffed zucchini, but never before I’ve had a stuffed eggplant. I did a few varieties, where I stuffed eggplants with meaty ragu, with ricotta, and with quinoa. However, the winner and my favorite was this low FODMAP veggie stuffed eggplant.
Low FODMAP Veggie Stuffed Eggplant Recipe
All the ingredients used in this Veggie Stuffed Eggplant go perfectly together plus they are all low FODMAP ingredients. This is a simple and affordable dish to have for dinner or lunch. Moreover, it is filling, flavorful, comforting and so so yummy.
How to make this Low FODMAP Veggie Stuffed Eggplant?
It only requires 10 super simple and easily accessible ingredients and 40min to make. There are only 3 simple steps to make this stuffed eggplant.
First, you will need to prepare (carve) the eggplant, grate all the vegetables and mix them together with the rice and the egg.
The second step is stuffing the eggplant. Then proceed with preparing the tomato marinara sauce by mixing it with cornstarch. Place them in a baking dish together with the marinara sauce and bake for 30min.
For the detailed step-by-step, scroll at the end of the page.
Do you wanna cook with me? On my Instagram stories you can find step-by-step how I prepare this meal (search it under Stuffed Eggplant in stories)
How to make the Low FODMAP Veggie Stuffed Eggplant vegan?
This low FODMAP stuffed eggplant can easily be made vegan. Simply omit the egg (or replace it with chia egg) and replace the feta and parmesan cheese for a vegan version or omit them altogether.
*Make ahead tip:
This recipe keeps well in the fridge for up to 3 days so it is perfect for meal prepping. You can also freeze them. To reheat, just bake them on 180C for 10min.
*According to Monash University, the low FODMAP serving size of eggplant is 1cup/75g, so you can adjust the serving portions accordingly. ( You can measure to use only 75g eggplant per serving to stay in the safe low FODMAP portion size. If the scooped parts together with the eggplant shells make more than 75g per portion, you can save some of the scooped parts to use in another recipe.)
*If you are using store-bought garlic-infused olive oil, make sure there are no floating bits of garlic in it. You can also make Garlic Infused olive oil at home by frying garlic cloves in the olive oil until they are golden and fragrant. Then remove them from the oil and continue cooking your meal.
*Use plain tomato passata, without any additional flavorings or spices (since there can be hidden FODMAP’s.)
*Use canned mushrooms (Champignons), according to Monash University canned mushrooms are low FODMAP.
*As a general rule always read the labels of the ingredients that you use as there can be sneaky FODMAP’s in any product. To educate yourself of which foods are high in FODMAP’s I’d strongly recommend downloading Monash Unversity FODMAP Diet App
Low FODMAP Veggie Stuffed Eggplant
- 2 eggplants medium size
- 50 g rice
- 1 carrot medium size
- 2 potatoes medium size (about 120g in total)
- 50 g canned champignons mushrooms
- 1 large egg or (chia egg)
- 3 Tbsp garlic-infused olive oil
- 2 tsp Italian herbs mix
- handful of chives
For the Marinara Sauce
- 200 ml tomato passata
- 200 ml water
- 3 Tbsp cornstarch
- 6 Tbsp water
- 3 Tbsp garlic-infused olive oil
- 2 Tbsp Italian herbs mix
- black pepper (according to taste)
- salt (according to taste)
- Heat oven to 180C.
- Cut the eggplant in half and scoop out the center, leaving enough meat inside the skin so that it holds its shape when baked. Chop eggplant that has been scooped out of the inside (you can measure to use only 75g eggplant per serving to stay in the safe low FODMAP portion size. If the scooped parts together with the eggplant boats make more than 75g per portion, you can save some of the scooped parts to use in another recipe.)
- Grate the veggies (carrots, potatoes ) and add them to a bowl. Then add the egg, the rice, the canned mushrooms, the chopped eggplant. Season it with salt, pepper, Italian herb spice, chopped coriander, and chives. Mix it well together.
- To prepare the marinara sauce you first need to mix the cornstarch with 6 Tbsp of water. Then mix the 200ml tomato passata with 200ml water, 3tbsp of garlic-infused olive oil and the cornstarch mixture. Whisk it together and season it with salt, black pepper, and Italian herbs mix.
- Place the scooped-out eggplants in a baking dish and fill them with the veggie mixture. Once the eggplants are stuffed pour the marinara sauce around them. And put them to bake. Bake for 30min on 180. In the last 5min taka them out of the oven and sprinkle over crumbled feta cheese, parmesan, and chopped fresh tomato. Return it in the oven for another 5min (or until the cheese starts to melt). Serve them warm.
- Decorate with chopped coriander or chives (optional).