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Baked Aubergine with Miso, High in Fibre
A fantastic source of both fibre and protein, this baked aubergine is a fantastic vegetarian meal, which packs a huge amount of flavour!
Aubergines are a great source of nutrients, high in antioxidants and their high fibre content may help control blood sugars. Foods high in fibre allow for slower digestion and glucose absorption; eating a diet rich in fibre may help maintain steady blood sugar levels. Aubergine are also low in calories, making them ideal for fasting days.
This is one of our 450+ recipes, made by our in-house nutritionist, specifically for The Fast 800 Online Programme.
Serves: 1
Calories per serving: 347 calories
Prep time: 10 minutes
Cook time: 40 minutes
Ingredients
- 1 aubergine, in half lengthways
- 1/2 tbsp extra virgin olive oil
- 20 g miso paste (genmai)
- 1/2 tbsp tamari sauce
- 1cm root ginger, grated
- 25 g peanuts, crushed
- 1 spring onion, sliced
- 50 g edamame beans, defrosted if frozen
- 1/4 red chilli, sliced, to serve
- 1/4 tsp dried chilli flakes
Method
- Preheat the oven to fan forced 180°C/200°C/350°F/Gas mark 4.
- Deeply score auberine flesh in a criss cross pattern, place on a lined baking tray and brush open side with oil – bake for 30 minutes until lightly browned.
- While aubergine is baking, mix tamari, miso, ginger and chilli flakes together to form a paste.
- Remove the baked aubergine from the oven and brush with the miso mix, sprinkle over peanuts and spring onion. Scatter edamame over the tray and return to oven for 8-10 minutes, until peanuts are browning and edamame is hot.
- Serve with fresh red chilli scattered over the top.
Notes
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
- This recipe can be batch cooked and frozen in portions for up to 2 months. Defrost and reheat before serving.
- Edamame soybeans can be found in the freezer or tinned section (in pods or podded).
