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+ servings
half an eggplant stuffed with veggies and drizzled with tomato sauce

Low FODMAP Veggie Stuffed Eggplant

Stefani Weiss
Simple and healthy Low FODMAP Veggie Stuffed Eggplant. Option to make it completely vegan. A flavorful, comforting and super delicious dish.
5 from 1 vote
Prep Time 15 minutes
Cook Time 30 minutes
Course Main Course
Cuisine Gluten-Free, Low FODMAP, Mediterranean
Servings 4 people

Ingredients
  

  • 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 tablespoon garlic-infused olive oil
  • 2 teaspoon Italian herbs mix
  • handful of chives

For the Marinara Sauce

  • 200 ml tomato passata
  • 200 ml water
  • 3 tablespoon cornstarch
  • 6 tablespoon water
  • 3 tablespoon garlic-infused olive oil
  • 2 tablespoon Italian herbs mix
  • black pepper (according to taste)
  • salt (according to taste)

Instructions
 

  • 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 tablespoon 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).
Keyword Low FODMAP Veggie Stuffed Eggplant