This recipe is the perfect for anyone trying to widen their choice of vegetables or eat less meat; whilst still enjoying meaty mouthfeel flavours, since it also provides that same unctuous texture. Aubergine is less common as a vegetable and its early uses in recipes such as ratatouille often left people somewhat disappointed. It was usually under cooked and under seasoned – leaving a bad impression and bad rap! I hope I can change your mind with this recipe. It’s packed full of flavour, and nutrient dense. Perfect served with rice, flat breads and a dollop of yogurt!
3 tbsp olive oil
1 large onion – finely diced
3 cloves garlic, crushed
1 large aubergine, diced – 2 cm cubed
2 courgettes, finely diced
1 tsp chilli flakes
2 tsp paprika
2 tsp ground cumin
400g canned chopped tomatoes
1 can of kidney beans
250ml vegetable stock
2 tbsp tomato puree paste
1 tbsp honey or sugar
2 tsp sherry vinegar
1/2 tps salt and pepper or to taste
1 tbsp lemon juice
For the yogurt:
240ml greek yogurt
1 tbsp lemon juice
3 tsp chopped mint
3 drops of tabasco
2 tsp chopped corainder
steamed rice to serve
- Start by dicing the aubergine, place in a bowl and sprinkle 1 tsp salt – mix well and let it stand for 10-15. Rinse off in cold water and drain.
- In a large frying pan – heat 1 tbsp oil and fry the aubergine over a medium heat, soften and glaze the aubergine to crisp up where possible – it should take about 10-12 minutes. do this in batches if necessary so bot to over-crowd the pan. remove the aubergine from the pan and set aside on a plate.
- Repeat with the diced courgette – cook for 5 minutes or so on a medium heat to achieve a golden glaze, remove from the pan and set aside.
- Using the same pan heat the remaining 1 tbsp olive oil over medium heat. Sauté onion and garlic 3-4 mins, until softened. Add aubergine, courgette, chilli flakes, paprika, cumin, salt and black pepper. Cook, stirring for 5-6 mins.
- Stir in tomatoes, beans, tomato paste, sherry vinegar and sugar. Bring to a boil on a high heat, reduce heat to low and simmer 5 minutes before adding the stock. Stir well, bring to the boil once more, reduce the heat and cook for 10 minutes, until sauce thickens.
- add the lemon juice, stir through and switch off.
- In a bowl, combine yogurt, lemon juice, mint and a few drops Tabasco. Season to taste.
- Stir coriander leaves into the aubergine, season to taste. Serve with rice and yogurt sauce.
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Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.