Karnıyarık with Lentils

Karnıyarık with Lentils is a delightful vegan twist on the traditional Turkish stuffed eggplant dish, featuring a savory lentil filling seasoned with aromatic spices. This hearty meal is not only satisfying but also packed with nutrients, making it a perfect choice for a wholesome dinner.

Ingredients

• Eggplants - 2 medium
• Red lentils - 100 grams
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Tomato - 1 medium, diced
• Bell pepper - 1 small, diced
• Olive oil - 2 tablespoons
• Paprika - 1 teaspoon
• Cumin - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Salt - to taste
• Fresh parsley - 2 tablespoons, chopped
• Vegetable broth - 250 milliliters
• Tomato paste - 1 tablespoon

Steps

1. Preheat the oven to 180°C (350°F).
2. Slice the eggplants in half lengthwise and scoop out a portion of the flesh, leaving about 1 cm thick shell. Sprinkle with salt and let them sit for 15 minutes to draw out moisture.
3. In a saucepan, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
4. Add the minced garlic, diced bell pepper, and sauté for another 3 minutes until soft.
5. Stir in the diced tomato, tomato paste, paprika, cumin, black pepper, and salt. Cook for another 2 minutes.
6. Add the red lentils and vegetable broth to the saucepan. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until lentils are tender. Stir occasionally and add more broth if needed.
7. Once the lentils are cooked, remove from heat and mix in the chopped parsley.
8. Rinse the eggplant halves and pat dry. In a baking dish, drizzle the remaining olive oil and place the eggplant halves cut side up.
9. Fill each eggplant half with the lentil mixture, pressing down gently to pack it in.
10. Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 10 minutes until the tops are slightly golden.
11. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils, supporting muscle health.
• High in dietary fiber, promoting digestive health and satiety.

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