Vegetarian, gluten free and nut free, this aubergine and black bean stew is simple to make and comes together in about 30 minutes. Being a one pan meal, it will leave less of a mess in the kitchen and more time for you to enjoy this dish.
Aubergine, or eggplant, is actually a fruit and is a part of the night shade family, where tomatoes, red peppers and potatoes also belong. In cooking, aubergine adds bulk and texture and a nice subtle earthly flavour. Aubergine are a good source of dietary fibre as well as vitamins B1, B6 and minerals copper and magnesium. As with other vegetables and fruits, aubergine is rich in antioxidants and there is one antioxidant that is of particular interest called nasunin, which is found in the skin. Nasunin has been shown to be a free radical scavenger and protects the cell membranes from lipid peroxidation, keeping your cells healthy and strong.
This dish heats up well, so double up the portions if you want to have left overs for lunch! This recipe serves 2, but if you serve this with rice or quinoa it will serve 3-4.
- 1 red onion
- 2 garlic cloves
- 1 tbsp olive oil
- 1 tsp cumin
- 1 tsp paprika
- 1 tsp ground coriander
- 0.5 tsp cinnamon
- 1 aubergine 350 g
- 1 red bell pepper
- 400 g tinned chopped tomato
- 100 ml water
- 400 g tinned black beans net weight 200 g
- Squeeze of lemon
- Salt & pepper
- Coriander cilantro
- Sour cream
- Rice or quinoa optional
Chop the red onion and garlic finely. Dice the aubergine and cut the red bell pepper in half and slice.
Heat up the oil in a pan and fry the red onion, garlic and spices on low-medium heat for 5 minutes.
Add the aubergine and red peppers, and fry for a few more minutes.
Add the tomato and water and leave to cook for 15 minutes. Add more water if needed.
Drain and rinse the black beans and add it to the stew and cook for a couple of minutes.
Add the lemon juice and season with salt and pepper.
Serve with coriander and sour cream.
*To make dairy free, serve with a dairy free sour cream.