Miso Glazed Aubergine with vegetable rice – serves 4
This is such a simple recipe but looks really wow when you serve it. Aubergine is a great ingredient, full of nutritious benefits, but if cooked in the wrong way, it can, frankly, be quite unpleasant to eat! This recipe is very flexible, you can add whatever additional veg, nuts or seeds to the dish that you particularly like. It’s low fat but full flavour, a great example of nutritious and delicious.
Ingredients
- 2 medium-large aubergines
- 2 tbsp white miso
- 1 tbsp sesame oil
- 1 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 tbsp maple syrup
- 2 tbsp hot water
Garnish
- 1 spring onion finely chopped
- 1 teaspoon toasted sesame seeds
- Radish, finely sliced
- Fresh coriander
- Handful cashew nuts, chopped
To serve
- 200g brown rice
- Broccoli, mange tout, baby sweetcorn, mushrooms (or veg combo of your choice!)
Method
- Preheat the oven to 200ºC / 400ºF.
- Using a medium-size mixing bowl add the miso paste, sesame oil, soy sauce, rice vinegar, maple syrup, and hot water. Mix all the ingredients until they are well combined.
- To prepare the aubergines, cut them in halves lengthwise. Score the inside of the aubergine in squares making diagonal cuts. The cuts need to be deep but keeping the skin untouched.
- Using a brush, marinate the aubergine with the miso glaze. Make sure enough sauce is used on each aubergine, but keep some back to drizzle over once cooked.
- Place some baking paper on a baking tray, lay the marinated aubergines (facing up) and bake for around 30-40 minutes. You may need to cover with foil towards the end to avoid burning.
- Whilst the aubergines are in the oven, cook your rice and stir fry your vegetables. Mix together once cooked.
- When the aubergines are cooked, take them out of the oven and drizzle some extra miso mixture on the top, add finely chopped spring onions and sprinkle some sesame seeds, the cashew nuts, radish, and coriander.
- Serve with the rice.
Nutritional Information:
This is another recipe where the overall nutritional benefits can vary depending on the different topping, and veg options you choose, but aubergines on their own contain multiple nutrients which can support our bodies in many different ways:
Vitamin C –supports immunity and protects against oxidative damage
Vitamin K –supports heart health
Calcium – ever important for bone and joint health, but supports all over the body, not least with our heart health.
Magnesium – supports our energy production and our sleep health, as well as our bones and heart.
Manganese –supports bone health and stabilises blood sugar
Folate –supports brain health and nerve function
Potassium – supports our nerves, our muscles, and our metabolism, helping stabilise our energy levels and support our digestion
