My Journey with Eggplant: From Dislike to Love
I have to be honest — I didn’t always love eggplant. Growing up, I found its texture too spongy and its flavor unappealing. But as I got older and started experimenting more in the kitchen, I discovered that eggplant is one of the most versatile vegetables out there. It soaks up flavor like a sponge, has a meaty texture, and can transform into something incredible when prepared the right way.
One of my favorite dishes to make now is Eggplant Mafrum — a classic Libyan Jewish dish where eggplant is stuffed with spiced ground meat, fried, and then simmered in a rich tomato sauce. Traditionally, it’s served with couscous, rice, or fresh challah, but since I’ve been leaning toward a low-carb, diabetic-friendly diet, I decided to serve mine over tri-colored chickpea “rice”.
And let me tell you — it was worth every bit of work.
The History of Eggplant Mafrum
Mafrum originated in Libya, where the Jewish community made it a staple for Shabbat and holidays. The word mafrum loosely means “stuffed” or “filled” in Arabic, perfectly describing the dish’s nature. Traditionally, potatoes, eggplants, zucchinis, onions, or bell peppers are used as the vessels, and they are filled with seasoned ground meat, fried, and then simmered in a spiced tomato sauce.
When Libyan Jews migrated to Israel in the 1950s and 60s, they brought Mafrum with them, where it became widely loved across Jewish households. Today, variations of Mafrum are enjoyed in Tunisia, Morocco, and Israel, with each family adding their unique touch to the dish.
Since I’m always looking for ways to make my favorite dishes healthier without compromising flavor, I made my version keto and diabetic-friendly, cutting out the flour and rice while enhancing the rich flavor of the dish.
Why Eggplant is Perfect for This Dish
The beauty of eggplant is that it’s incredibly forgiving. If you fry it too long, it still turns out delicious. If you roast it, it takes on a deep, smoky flavor. And if you simmer it in sauce, it soaks up every bit of flavor like a sponge.
I used Japanese eggplants for this recipe because they’re thinner, have fewer seeds, and cook faster than the large globe eggplants you typically see in the supermarket. They also hold their shape beautifully when stuffed.
If you’ve never loved eggplant before, this dish might change your mind — just like it did for me.
Why Making Mafrum is Time-Consuming — But Worth It
I won’t sugarcoat it — making Mafrum is a labor of love. You have to:
Sweat the eggplants to remove their bitterness.
Prepare the meat filling.
Stuff each eggplant slice.
Fry them until golden brown.
Simmer them in a thick tomato sauce for nearly an hour.
But every single step is worth it. The moment you cut into a tender eggplant filled with juicy, spiced meat and drizzled in that deep red sauce — you’ll forget how long it took.
The sauce thickens as it cooks, turning into a rich, velvety blanket that clings to the stuffed eggplants. And because I wanted a low-carb option, I served mine on tri-colored chickpea “rice” (which, by the way, absorbed the sauce perfectly).
How It’s Traditionally Served
In Libyan and Moroccan Jewish households, Mafrum is traditionally served with:
Couscous – Perfect for soaking up the sauce.
White rice – Simple and classic.
Challah bread – Tear off a piece and scoop up the sauce.
Matbucha or Harissa – Spicy condiments that pair perfectly.
But since I was aiming for a keto and diabetic-friendly version, I skipped the carbs and went with my chickpea “rice,” which was light and satisfying without any blood sugar spikes.
What Makes This Version Keto & Diabetic-Friendly
To make this dish work for my dietary needs, I made a few changes:
No flour coating: Traditionally, the stuffed eggplants are dredged in flour before frying. I skipped the flour entirely or you can use almond flour for a keto-friendly option.
Low-carb sauce: I used no-sugar-added crushed tomatoes and skipped any sugar in the sauce. I balanced the acidity with a pinch of erythritol, and it turned out amazing.
Chickpea rice: Instead of white rice, I opted for tri-colored chickpea “rice” which has fewer carbs, more fiber, and a slightly nutty taste.
The result? A dish that tastes as authentic as the traditional version — but without the carbs or sugar spikes.
Would I Make It Again?
Absolutely.
Yes, it took me a couple of hours from start to finish. Yes, I dirtied more dishes than I’d like to admit. And yes, I had to babysit the sauce to make sure it didn’t stick.
But the reward?
Tender eggplant filled with juicy, spiced meat.
A rich, velvety tomato sauce that reduced into a thick blanket of flavor.
A low-carb, diabetic-friendly dish that didn’t compromise taste.
And best of all — I finally have a newfound love for eggplant.
If you’ve never made Eggplant Mafrum before, I encourage you to give it a shot. It’s the kind of meal that makes you feel like you’re honoring your ancestors — while also treating your body with care.
Have You Made Mafrum Before?
If you’ve ever tried Mafrum — whether the traditional version or a low-carb variation — I’d love to hear how you made it. Did you use potatoes, zucchini, or bell peppers instead of eggplant? Did you add any unique spices to the meat filling?
Drop your experiences in the comments — and if you make my keto-friendly version, tag me on social media @gokoshercowboy so I can see your delicious creations!
Keto & Diabetic-Friendly Eggplant Mafrum (Sephardic Stuffed Eggplant)
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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.
Course Main CourseCuisine LibyanKeyword baharat, eggplant, mafrum, stuffed
Prep Time 30 minutes minutesCook Time 1 hour hourTotal Time 1 hour hour 30 minutes minutes
Servings 8 people
Calories 156kcal
IngredientsFor the Eggplant:2 medium eggplants thin and long are bestSalt for sweating the eggplantsAvocado oil or olive oil for fryingKeto 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 flavor1 small onion finely chopped2 cloves garlic minced1 tbsp Baharat spice blend Substitute if you don’t have Baharat:1 tsp ground cumin1 tsp smoked paprika1/2 tsp ground cinnamon1/2 tsp ground black pepper1 tsp salt1/2 cup chopped parsley1 egg for binding the fillingOptional 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 oil1 large onion chopped3 cloves garlic minced1 can 15 oz crushed tomatoes (no sugar added)2 tbsp tomato paste no sugar added1 tsp ground paprika1 tsp ground cumin1 tsp erythritol or monk fruit sweetener — optional to balance aciditySalt and pepper to taste1 cup water
InstructionsStep 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.
NutritionCalories: 156kcal | Carbohydrates: 9g | Protein: 14g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 56mg | Sodium: 375mg | Potassium: 465mg | Fiber: 3g | Sugar: 4g | Vitamin A: 674IU | Vitamin C: 10mg | Calcium: 38mg | Iron: 2mg
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