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Monday 11 September 2023

Spicy mozzarella aubergines/eggplants with crisp green beans and chickpeas

Sharing a recipe by Rukmini Iyer ... these stuffed aubergines/eggplants combine wonderfully with the crisp green beans and chickpeas. This is a great stand-alone dish or it could be served with a bowl of couscous or cauliflower rice.

Serves Two
2 aubergines/eggplants, halved
400g tin chickpeas, drained and rinsed
2 tbsp olive oil, plus extra if needed
½ tsp sea salt, plus extra for sprinkling
2 garlic cloves, crushed
175g/6oz green beans
125g/4½oz reduced-fat mozzarella, roughly torn
25g/1oz panko breadcrumbs
1 red chilli, deseeded and finely chopped
25g/1oz fresh flat-leaf parsley, finely chopped, to garnish
1. Preheat the oven to 220C/200C Fan/Gas 7.
2. Without cutting all the way through, cut cross-hatches into the aubergine flesh. Put into a roasting tin with the chickpeas, olive oil, salt and garlic. Mix thoroughly to combine. Roast for 20 minutes.
3. Reduce the oven to 200C/180C Fan/Gas 6.
4. Add the green beans to the tin and mix to coat in the oil, adding a little more if needed. Cover the aubergine flesh with the torn mozzarella, a pinch of sea salt, the panko breadcrumbs and half the chilli. Cook for a further 30 minutes, or until the topping is crisp and golden and the aubergine flesh is soft.
5. Garnish with the remaining chilli and parsley and serve immediately.
Each serving provides
27g protein, 37g carbohydrates, 23g fat, 17g fibre, 3g salt.
From original idea here
Some readers may find the carb. count a little high, find a lower carb. alternative here

Are high in fibre and are recommended for those managing type 2 diabetes or managing weight concerns. Initial studies indicate that phenolic-enriched extracts of eggplant may help in controlling glucose absorption, beneficial for managing type 2 diabetes and reducing associated high blood pressure (hypertension). Aubergines may also help to lower LDL (bad) cholesterol levels. These positive effects are likely to be down to nasunin and other phytochemicals in aubergines.
Aubergines are a member of the nightshade family (Solanaceae), which includes bell peppers, tomatoes and potatoes. Research suggests a link between aggravated arthritic symptoms and the consumption of these types of foods. However, to date there have been no case-controlled studies to confirm these findings, although some individuals report that when avoiding or limiting these nightshade-family vegetables they experience some relief from their arthritic symptoms.
Aubergines contain significant amounts of oxalate. Individuals with a history of oxalate-containing kidney stones should avoid overconsuming them."
More to read about aubergines/eggplants, here

~ wishing you a happy day ~

Dear reader, we bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan


Elephant's Child said...

Yum. Thank you.

Tom said...

...we should try this I have eggplant from the garden.

J.P. Alexander said...

Gracias por la receta. Me gusta la berenjena. Te mando un beso.

peppylady (Dora) said...

You post interesting recipes.

Coffee is on, and stay safe.

Margaret D said...

Interesting and looks good too Jan.

roentare said...

I will try this recipe!

roughterrain crane said...

This post is very informative. Nasunin has high antioxidant activity. I love nasu or eggplants.

Sandi said...

A visit here is always delicious!

My name is Erika. said...

Now if only the eggplants in my garden grew to be more than about 1 inch (2.5 cm) in size, I would try this.It looks yummy!

CJ Kennedy said...


eileeninmd said...

Sounds yummy, I love both eggplant and mozzarella.
Thanks for sharing!
Take care, have a great day and a happy week ahead!

Bill said...

Sounds good.

Valerie-Jael said...

This sounds delicious, thanks! Valerie

happyone said...

Another good one!!

Hena Tayeb said...

Oh yum.. thanks for sharing.

Bleubeard and Elizabeth said...

I may have to try this, but I will leave out the chili pepper.

DeniseinVA said...

Looks very yummy Jan, thank you! I love anything like this. All the best and have a great week!

Mary Kirkland said...

I love eggplant. This sounds good.

Pat @ Mille Fiori Favoriti said...

Looks delicious and it is nice to have an entire meal made like this in one skillet

Conniecrafter said...

I just love the color of eggplant, and this dish looks tasty

Jeanie said...

This is perfect fall food!

William Kendall said...

Beans I must object to!

Divers and Sundry said...

I don't use eggplant much. Never, if I'm honest. I should remedy that.