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Baked Aubergine with Miso, High in Fibre
Prep time:10 mins- Cook time:40 mins
Servings:1
Our miso baked aubergine is perfect for enjoying either as a nutritious dinner or a filling lunch. Packed with protein, fibre and flavour, it takes just 10 minutes to prepare on busy days, and your gut will certainly thank you for it!
Aubergines (or ‘eggplants’) are a nutrient-dense food that are part of the fruit family, though it’s often thought of as a vegetable. They offer a unique texture that makes them a versatile ingredient, often working well as a meat substitute. As well as tasting delicious, they are high in beneficial nutrients like antioxidants and Vitamins C, K and B6.
This baked aubergine recipe also contains fibrous edamame beans and fresh spring onions, which allow for slower digestion and help with maintaining steady blood sugar levels.
The star ingredient that pulls this whole dish together is the miso paste, with its savoury, umami-rich flavour. As miso is fermented soybean paste, it’s highly beneficial for gut health. It’s full of probiotics that aid digestion and support immune function, making it an excellent staple for your home cooking.
To find other tasty vegetarian recipes like this baked aubergine, head to The Fast 800 Programme.
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
Instructions
- 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.
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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).
