Stuffed Eggplants with Beef Mince

Eggplants contain fibre, potassium, vitamin C and B6. These are all known to help lower the risk of mortality from heart disease. Eggplants also help with anemia, lower blood pressure and can help manage or prevent type 2 diabetes. 

Ingredients:

• 500g lean beef or lamb mince
• 3 eggplants 
• 1 tablespoon olive oil
• 1 fresh tomato (sliced to place on top of eggplants) 
• 1 brown onion, finely chopped
• 1 carrot, grated 
• Flesh of eggplants, roughly chopped up 
• 2 garlic cloves, minced  
• 1 chilli, chopped (optional) 
• 1 tin diced tomatoes 
• 1 tablespoon tomato paste 
• 1 cup of water 
• Handful of parsley, chopped  
• Pinch of sugar 
• Salt and pepper to taste                                                                                                                                 

Method:

1. Prep eggplants

• Cut eggplants in half lengthways and score the flesh in a crosshatch pattern.
• Sprinkle with salt, then place in a bowl of water for 30–60 minutes to soak (this removes bitterness and softens the eggplant).

      2. Cook the filling

• Heat 2 tbsp oil in a large saucepan over medium heat.
• Add onion and cook for 5 minutes, stirring, until softened.
• Add garlic and chilli, cook for 1 minute until fragrant.
• Add mince and cook for 5 minutes, breaking up any lumps.
• Stir in grated carrot and the scooped-out eggplant flesh, cooking for another 5 minutes.
• Add tin of tomatoes, tomato paste, sugar, and 1 cup of water. Bring to the boil, then reduce to a simmer. Cook for 15 minutes, stirring occasionally. Be sure to leave enough juice in the pan, as you will need it when mixture goes into the oven. Season with salt, pepper, and parsley.

      3. Prepare eggplants 

• Preheat oven to 180°C (fan-forced)
• Rinse eggplants under cold running water. Gently scoop out most of the flesh, leaving enough so the shells remain sturdy for filling

       4. Assemble & bake

• Arrange eggplant halves in a baking tray. Spoon the mince mixture into each half, scattering any leftover mixture around the tray.
• Top each eggplant with fresh tomato slices and drizzle with olive oil.
• Cover with foil and bake for 40 minutes. If the mixture is too juicy, remove the foil and bake for a further 10 minutes. Enjoy warm, topped with feta cheese and served alongside rice.

Serves 3-6