Equipment
Ingredients
Filling and Base
- 4 eggplant, miniature
- 50 g rice
- 100 g onion, chopped fine
- 15 g parsley, chopped fine
- 8 g mint, chopped fine
- 85 g kalamata olives, pitted and coarsely chopped
- 120 ml strained tomatoes
- 1 lemon, zested
- 15 ml lemon juice
- 30 ml olive oil
- 1 g cinnamon
- 6 g salt
- black pepper, freshly ground
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 98 kcal
- Protein
- 2 g
- Carbohydrates
- 13 g
- Fat
- 5 g
- Fiber
- 3 g
- Sugar
- 4 g
- Sodium
- 374 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 4 g
- Polyunsaturated Fat
- 1 g
- Potassium
- 256 mg
- Calcium
- 31 mg
- Iron
- 1.3 mg
- Magnesium
- 18 mg
- Phosphorus
- 35 mg
- Zinc
- 0.3 mg
- Vitamin A
- 19 mcg
- Vitamin C
- 9 mg
- Vitamin E
- 1.1 mg
- Vitamin K
- 37 mcg
- Vitamin B6
- 0.1 mg
- Thiamin
- 0.05 mg
- Riboflavin
- 0.04 mg
- Niacin
- 0.7 mg
- Folate
- 26 mcg
- Water
- 109 g
Sources: USDA FoodData Central
Method
Combine the rice with 120ml of water in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 8 minutes until half-cooked. Drain any excess water.
Place whole eggplants in the microwave-safe dish and cook on high for 5 minutes to soften. Allow to cool until safe to handle.
Slice the eggplants in half lengthwise. Use a small knife to scoop out the flesh, leaving a 0.5cm shell. Coarsely chop the removed flesh.
In a mixing bowl, combine the chopped eggplant flesh, par-cooked rice, onion, parsley, mint, olives, tomatoes, lemon zest, lemon juice, olive oil, cinnamon, salt, and pepper. Mix thoroughly.
Spoon the filling evenly into the eggplant shells and arrange them in the baking dish.
Cover the dish tightly with microwave plastic wrap. Cook on high power (100%) for 18 minutes. Carefully prick the plastic wrap with a knife to release steam before removing.
Remove the plastic wrap and serve the eggplants hot or at room temperature.
Chef's Notes
- Miniature eggplants (like Italian or Fairy Tale varieties) work best for this dish due to their thin skins.
- If using larger eggplants, increase the initial softening time by 2-3 minutes.
Storage
Refrigerator: 3 days — Store in an airtight container.
Reheating: Microwave on medium power until warmed through.
Troubleshooting
Eggplant shells are tough or chewy.
Cause: The dish was not sealed tightly enough, allowing steam to escape.
Fix: Add 2 tablespoons of water to the dish, reseal, and microwave for an additional 3-5 minutes.
Prevention: Ensure the microwave plastic wrap is tucked firmly under the edges of the dish.
Rice inside the filling is still hard.
Cause: Rice was not par-cooked sufficiently in step 1.
Fix: Cannot be fixed easily without overcooking the eggplant.
Prevention: Ensure the rice simmers for the full 8 minutes before draining.
Cultural Context
Stuffed vegetables, or 'gemista' in Greek, are a staple of Mediterranean cuisine, particularly popular in Greece and the Middle East. This dish embodies the region's love for fresh ingredients, aromatic herbs, and the versatile eggplant. It's often served as a meze (appetizer) or a light main course, especially during summer when eggplants are in season.
