Whole Roasted Eggplant with Spiced Lentils, Quinoa & Tahini
- itsjdieb
- Mar 18
- 6 min read
Updated: Mar 18
Welcoming you to my 6 day series called: 10, 20, 30 - 10 grams of fiber, 20 grams of protein, in 30(ish) minutes. Recently people have been discovering the beauty of protein and fiber, but I constantly see people prioritizing one or the other, when in reality, you should be having both. I wanted to create a series to show you that you can have both in a meal and be able to enjoy a delicious meal that doesn't take long to make.
So let's talk about fiber first - fiber comes our plant-based sources of foods, our fruits, vegetables, legumes, nuts, seeds, and whole grains. Our bodies do not digest fiber, so when fiber reaches the colon undigested, the trillions of bacteria that live in our gut microbiome will ferment the fiber and produce compounds called short-chain fatty acids (SCFAs). These play a key part in our gut health, but also our overall health and well being. SCFAs have a role in our immunity, inflammatory responses, and digestive health. Beyond our gut health, fiber helps support regularity (aka making sure you're going) and promotes satiety, ensuring you stay fuller for longer.
Now protein - protein, on the other hand, is an essential macronutrient for building and repairing our tissues, supporting our muscle health, and playing a role in satiety. Protein can be found in both animal and plant-based sources of food, from fish, to poultry, to legumes, to dairy.
While each play different, crucial roles in the body, combining both fiber and protein in your meals is what will help you achieve optimal health. Why? Because together, they'll help slow down digestion, help regulate blood sugar levels, and keep you energized throughout your day.
So, over the next two weeks, I'll be sharing 6 easy, balanced recipes that deliver 10 grams of fiber, 20 grams of protein, and come together in 30(ish) minutes—because eating well shouldn’t mean spending hours in the kitchen. Expect meals inspired by Mediterranean and Middle Eastern flavors that are gut-friendly, filling, and absolutely delicious.
Our 3rd recipe of this six-day series: Whole Roasted Eggplant with Spiced Lentils, Quinoa & Tahini
My Whole Roasted Eggplant with Spiced Lentils, Quinoa & Tahini is the ultimate comfort food for plant-based eaters—and anyone who loves bold, nourishing flavors. This dish proves that legumes and grains can be incredibly protein-dense, that yes, you can eat an entire eggplant, and that you don’t have to be vegan to enjoy a satisfying, plant-powered meal. Not only is this recipe quick, easy, and packed with fiber and protein, but it’s also deeply spiced, rich in texture, and absolutely heartwarming. The roasted eggplant is silky and tender, the spiced lentils and quinoa bring a hearty bite, and the creamy tahini drizzle ties it all together. Plus, it’s gluten-free, dairy-free, and meal-prep friendly—making it perfect for busy weeknights or an impressive dinner. Ready to try it? Let’s get cooking!
Why You'll Obsess Over This Whole Roasted Eggplant with Spiced Lentils, Quinoa & Tahini
Whether you want to enjoy this recipe for lunch or dinner, it's going to be a quick one to prep and a recipe you can meal prep for school or work. Remember all of my recipes during this series take less than 30 minutes to make. This recipe is customizable too, you can add any other toppings you want or omit any you want.
Quick & Easy: Ready in just 30 minutes, this recipe is perfect for after a long, busy day or when you want something filling without spending much time in the kitchen.
Healthy & Nutritious: you have fiber from the eggplant, lentils, quinoa, and pomegranate seeds, protein from the lentils, quinoa, and tahini, and healthy fats from the tahini.
Plant-Based & Gut-Friendly: Loaded with prebiotic fiber to support digestion and overall gut health.
Gluten-Free & Dairy-Free: Naturally free of gluten and dairy, making it perfect for a variety of dietary preferences.
Customizable: Make this recipe your own and adjust the toppings to your liking. You can add or subtract ingredients to make it enjoyable for you and the lifestyle you follow. I've provided you with options down below.
Yields: 1
Portion: 1 bowl
Prep time: 10 minutes
Total time: 30 minutes
Ingredients:
Eggplant:
1 large eggplant, halved lengthwise
2-3 tbsp olive oil
Salt & pepper, to taste
Filling:
2 tbsp olive oil
1 cup cooked lentils
½ cup cooked quinoa
¼ cup thinly sliced red onion
1 tsp cumin or 1 tsp za'atar (both were delicious since I made it twice)
½ tsp paprika
1 tbsp lemon juice
Tahini Dressing:
2 tbsp tahini
Juice of ½ lemon
1 garlic clove, grated
Pinch of salt
2 tbsp warm water (to thin)
Optional: 1 tbsp Greek yogurt if you would like extra creaminess - please opt for vegan yogurt if you are vegan
Garnish
Pomegranate seeds
Fresh dill
Tips for Customizing Your Whole Roasted Eggplant with Spiced Lentils, Quinoa & Tahini
Switch the base out: No quinoa on hand? Swap it out another grain that is as protein and fiber packed - farro! A half-cup serving of cooked farro provides approximately 11 grams of protein and 8 grams of fiber. Don't have lentils on hand? Try adding chickpeas into the mix then.
Make it spicier: want to add an extra kick of flavor? Add some red pepper flakes to the filling or top the eggplant dish with some harissa.
Add more veggies: Feel free to add more roasted vegetables to the dish for more fiber - roasted broccoli, kale, and cucumber would pair great.
Dairy-free option: if you want to add Greek yogurt to the tahini dressing for extra creaminess, please do so! But if you are vegan, please opt for a vegan yogurt, Forager is a good option.
Want to add more flavor?: Add some extra grated parmesan cheese, goat cheese, or feta cheese.
Instructions:
Roast the eggplant: Preheat oven to 425°F (220°C). Score the eggplant flesh in a crisscross pattern. Salt and place eggplant face down onto a paper towel to remove excess water (this is an optional step if you're in a time crunch - This will help reduce that bitter flavor, enhance the flavors, and prevent it from becoming too mushy. Allow the eggplant to sit for 15 minutes) Brush both halves with olive oil, and season with salt and pepper to taste. Place cut-side down on a baking sheet and roast for 20-25 minutes, until the flesh is soft and caramelized.
Prepare the filling: While the eggplant roasts, heat olive oil in a pan over medium heat. Add lentils, quinoa, red onion, cumin/za'atar, and paprika. Stir and cook for 3-4 minutes until warm and fragrant. Remove from heat, stir in lemon juice.
Make the tahini dressing: In a small bowl, whisk together tahini, lemon juice, minced garlic, salt, and warm water. Adjust thickness if needed. Mix in Greek yogurt if you would like.
Assemble & serve: Flip the roasted eggplant halves cut-side up and place into serving dish. Spoon the the lentil-quinoa mixture over the eggplant. Garnish with pomegranate seeds and fresh dill. Drizzle generously with the tahini sauce. Enjoy!
Recipe Notes:
Switch up the toppings: No pomegranate seeds or dill? Try some fresh nuts like almonds or walnuts, try different herbs like parsley or cilantro, or use seeds like hemp seeds for extra protein.
Try a different spread: Not a tahini fan? Use any spread or dressing you love. A simple lemon-olive oil vinaigrette would be light and refreshing. Maybe even try a simple yogurt dressing or dill-based dressing.
Change the carb base: No quinoa on hand? Swap it out another grain that is as protein and fiber packed - farro! A half-cup serving of cooked farro provides approximately 11 grams of protein and 8 grams of fiber. Don't have lentils on hand? Try adding chickpeas into the mix then.
Frequently Asked Questions
What can I serve with Whole Roasted Eggplant with Spiced Lentils, Quinoa & Tahini: This dish is filling on its own, but if you want to round out the meal or stick to a specific theme, here are some delicious pairing ideas:
Cucumber & tomato salad
Simple arugula salad
Homemade flatbread
Za’atar manakish
Pickled onions – add on top of the eggplant
Grilled halloumi – If you’re not dairy-free, this salty, crispy cheese is a great pairing.
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