Stuffed Rice

Stuffed Rice with Eggplant and Peas

Jennifer Bliss
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This is a veggie stuffed rice layered casserole that is satisfying as a side dish or main meal.  It’s a fun way to prepare different kinds of eggplant, as well as including more seeds into your diet.  Feel free to run with this base recipe and make it your own.  Try adding different kinds of vegetables to it instead of what you see here.  Root veggies and seasonal produce are always a winning combo!

This recipe uses Mustard Seeds which are an excellent source of selenium, and they may help reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and help prevent cancer. (1) They’re a good source of magnesium, which is good for reducing the severity of asthma, as well as lowering high blood pressure, restoring normal sleep patterns in women having difficulty with the symptoms of menopause, reducing the frequency of migraine attacks, and to preventing heart attack in patients suffering from atherosclerosis or diabetic heart disease. (1)  Mustard seeds also qualify as a very good source of omega-3 fatty acids, manganese, phosphorus, copper, and vitamin B1. (1)


  • 2 Small White, Purple, Oriental (or Combination of) Eggplant, Diced
  • 1 to 2 C Peas, Fresh or Frozen
  • 1 T Grapeseed Oil
  • 1 T Minced Garlic
  • 2 T Black Sesame Seeds
  • 1 T Mustard Seeds
  • 1 Onion
  • 1 t Turmeric Extract Powder
  • 1/4 t Cayenne
  • 2 T Cilantro
  • 1 to 2 C Cooked Rice of your choice
  • Water if/as needed


  1. In a large frying pan or skillet put Grapeseed Oil, Minced Garlic, Black Sesame Seeds, Mustard Seeds, Onion on medium heat until soft.  Remember to stir occasionally.  If the heat is too hot, your seeds will probably start popping.
  2. Then add Eggplant and Peas and cook down for about 5 minutes.
  3. Reduce heat to simmer and add Turmeric, Cilantro, and Cayenne for an additional 5 minutes or more.
  4. Take about half of your cooked rice and add to the bottom of a gently oiled glass dish.
  5. Press rice down into the glass dish so it isn’t as loose.
  6. Then add the Eggplant and Pea mixture as the next layer.
  7. Top with the remaining prepared rice.  Gently pushing it down.
  8. Pop the dish into the oven at 350 degrees for at least 10 minutes.
  9. Remove from oven and cut into squares or rectangles like you would when serving a casserole.

Sources for this article include:
(1) www.whfoods.com

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