Baked aubergine with a mushroom & black bean salsa.

Serves; 2.

Cooks in; 30 mins.

Preparation time; 10 mins.

Difficulty; easy.

This recipe is the perfect lunch or evening starter when your looking for a ‘meat free cost effective option’. Rich, silky and earthy this really has depth of flavour whilst not compromising on protein thanks to the black beans. This is one of my favourite options after a lunchtime run or workout. Keeping me fuelled but my energy levels high throughout the afternoon.

Why mushrooms?

Mushrooms are a reliable source of: B vitamins, which help to provide energy from foods, and form red blood cells. Vitamin D, which helps maintain and build strong bones. Antioxidants, which help protect cells from damage and inflammation that might lead to chronic diseases.

Why aubergine?

Aubergines are packed full of antioxidants and vitamins.

Nutrients;

Aubergines are a great source of vitamins and minerals, including vitamin C, vitamin K, vitamin B6, thiamin, niacin, magnesium, manganese, phosphorus, copper, fiber, and potassium. They are also high in folic acid and antioxidants, and low in calories, sodium, and cholesterol

Gut health;

Aubergines contain prebiotic factors like polyphenols, carotenoids, and fiber, which can help support healthy gut bacteria and improve microbiome diversity. 

Ingredients.

2 aubergines

Cold pressed olive oil

1 teaspoon of raw honey

Pint of salt

Pinch of pepper

Handful of parsley (roughly chopped)

For the mushroom and black bean salsa;

100g of mushrooms (diced)

200g of black beans (drained)

10 cherry tomatoes (sliced in half)

Half a medium sized onion (diced)

2 garlic cloves (diced)

Half a lemon (juiced)

Tablespoon of coconut yoghurt (I use Cocos)

Teaspoon of paprika

Pint of salt

Pinch of pepper

Dash of water

Handful of parsley (roughly chopped)

For serving (optional);

Handful of coriander (roughly chopped)

Dollops of coconut yoghurt (I use Cocos)

  1. Preheat the oven to 180 degrees. Slice your aubergines in half, place on oven tray and dribble over a nice helping of olive oil and your raw honey. Then sprinkle salt, pepper chopped parsley and place in the oven to bake for 30 minutes or until cooked. (They should look soft and have a good golden colour to them).

  2. Whilst the aubergines are baking in the oven you can begin to prepare your mushroom and black bean salsa. In a frying pan, add a little olive oil and fry you our onion for 2 minutes, followed by your garlic for another 2 minutes.

  3. When the aromas of the onion and garlic begin to release you can add the cherry tomatoes and mushrooms and cook out for about 7-8 minutes. Just until the cherry tomatoes soften and the mushrooms brown.

  4. Then add the drained black beans, dash of water, chopped parsley and paprika to the frying pan and give a good stir. Place on a low heat and allow to simmer for 5-10 minutes.

  5. As the salsa begins to thicken add your coconut yoghurt and stir. Allow to cook out and thicken until your aubergines are ready to be removed from the oven.

  6. Once cooked, remove your aubergines from the oven and plate. Then spoon your salsa over the top, finishing off with a few dollops of your coconut yoghurt and fresh coriander.

Method.