Keto & Diabetic-Friendly Eggplant Mafrum (Sephardic Stuffed Eggplant)

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Keto & Diabetic-Friendly Eggplant Mafrum (Sephardic Stuffed Eggplant)

Eggplant Mafrum (Sephardic Stuffed Eggplant) Eggplant Mafrum is a classic North African Sephardic dish, especially popular in Moroccan, Libyan, and Tunisian Jewish kitchens. It features thick slices of eggplant stuffed with a savory ground meat filling, seasoned with Baharat spice blend — a warm mix of cumin, paprika, cinnamon, and black pepper. The stuffed eggplants are lightly fried (or roasted for a healthier option) and then simmered in a rich, spiced tomato sauce until tender. Traditionally served with white rice, couscous, or fresh challah, this dish captures the bold and comforting flavors of Sephardic cuisine. For those following a keto or diabetic-friendly diet, the dish can be adapted by omitting the flour, skipping the rice, and serving it with cauliflower rice or roasted vegetables. The deep, aromatic spices combined with the melt-in-your-mouth eggplant make Mafrum a standout dish for Shabbat, holidays, or any special occasion.

Prep Time30

Cook Time1

Total Time1 30

Course: Main Course

Cuisine: Libyan

Keyword: baharat, eggplant, mafrum, stuffed

Servings: people

Calories: 156kcal

Ingredients

For the Eggplant:
2 medium eggplants thin and long are best
Salt for sweating the eggplants
Avocado oil or olive oil for frying
Keto Tip: Avoid vegetable oils. Use avocado oil olive oil, or beef tallow for frying.
For the Meat Filling Keto & Diabetic-Friendly:
1 lb ground beef or ground lamb for richer flavor
1 small onion finely chopped
2 cloves garlic minced
1 tbsp Baharat spice blend
✅ Substitute if you don’t have Baharat:
1 tsp ground cumin
1 tsp smoked paprika
1/2 tsp ground cinnamon
1/2 tsp ground black pepper
1 tsp salt
1/2 cup chopped parsley
1 egg for binding the filling
Optional for Traditional Version:
Add 2 tbsp cooked white rice to the meat mixture not keto-friendly.
For the Tomato Sauce Keto & Diabetic-Friendly:
2 tbsp olive oil
1 large onion chopped
3 cloves garlic minced
1 can 15 oz crushed tomatoes (no sugar added)
2 tbsp tomato paste no sugar added
1 tsp ground paprika
1 tsp ground cumin
1 tsp erythritol or monk fruit sweetener — optional to balance acidity
Salt and pepper to taste
1 cup water

Instructions

Step 1: Prepare the Eggplants
Slice the eggplants crosswise into thick rounds (about 1 inch thick). Carefully cut a slit in the middle of each round (like a pocket), without slicing all the way through. This is where the meat filling will go. Sprinkle the eggplant slices generously with salt and let them sit for 30 minutes to draw out bitterness and excess moisture. Pat dry with paper towels.
Step 2: Prepare the Meat Filling
In a bowl, combine the ground beef, chopped onion, minced garlic, Baharat spice (or individual spices), salt, parsley, and the egg. Mix well until the filling is uniform. Stuff each eggplant slice with the meat mixture, ensuring it is tightly packed but without tearing the eggplant.
✅ Baharat Spice Option: If you don’t have Baharat, use the spice combo listed above. However, the unique flavor of Baharat is worth finding!
Step 3: Fry the Eggplants (Optional for Keto)
Heat avocado oil (or olive oil) in a skillet over medium-high heat. Lightly dust the stuffed eggplants with almond flour (for keto) or regular flour (for traditional). Fry the eggplants for about 3-4 minutes per side until golden brown. Place on paper towels to drain excess oil.
Keto Option:
Skip the flour and simply pan-sear until browned. Or roast the eggplants at 400°F for 20 minutes instead of frying.
Step 4: Make the Tomato Sauce
In a large pot, heat olive oil over medium heat. Add chopped onion and garlic and sauté until fragrant (about 3 minutes). Stir in the crushed tomatoes, tomato paste, paprika, cumin, salt, pepper, and erythritol (if using). Add 1 cup of water and bring the sauce to a simmer.
✅ Diabetic Tip:
Always use no-sugar-added crushed tomatoes and avoid adding sugar.
If acidity is too strong, balance it with a bit of monk fruit sweetener.
Step 5: Simmer the Mafrum
Gently place the fried or roasted stuffed eggplants into the simmering tomato sauce. Cover the pot and cook on low heat for 45 minutes to 1 hour, allowing the flavors to meld and the meat to fully cook. Stir occasionally to ensure nothing sticks to the bottom.
✅ Low-Carb Serving Option:
Serve with cauliflower rice, roasted vegetables, or a simple salad.
Garnish with fresh parsley.
✅ Traditional Serving Option: Serve with white rice, couscous, or pita bread.

Notes

💡 Pro Chef Tips:
Best Baharat Blend: If you can find a high-quality Baharat spice blend, the flavor will be rich, smoky, and incredibly authentic. It’s commonly used in Moroccan, Libyan, and Iraqi cuisine.
No Baharat? You can get close with the individual spices listed above.

Nutrition