Baked aubergine recipe

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  • Vegan
  • Vegetarian
serves: 4
Skill: easy
Cost: cheap
5-a-day: 2
Prep: 10 min
Cooking: 25 min

Nutrition per portion

RDA
Calories 90 kCal 5%
Fat 4.9g 7%
  -  Saturates 0.5g 3%
Carbohydrates 9.6g 5%
  -  of which Sugars 7.2g 8%
Protein 2.8g 6%
Salt 0.05g 1%
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  • Soft baked aubergine stuffed and flavoured with a host of aromatic herbs.

    This baked aubergine recipe is based on a South Asian dish called baingan bharta – literally mashed aubergine. It’s usually served as a dip with bread, but here we’ve served it back inside the aubergine skins. This makes it more like a whole meal and keeps the calories and carb content low. It’s a two-step cooking process. First you bake the aubergines, then you fry the stuffing of onions, tomatoes and spices, plus the softened flesh from the baked aubergines. Although the ingredients list is quite long, many of the items are store cupboard staples if you cook curries or Asian dishes.

    Ingredients

    • 2 large, firm aubergines (about 450g/1lb in total)
    • 1 tbsp rapeseed oil
    • 1 tsp cumin seeds
    • 1 medium onion, chopped
    • ½ tsp garlic, crushed
    • 1 tsp ginger, crushed
    • 2 large tomatoes, chopped
    • ½ tsp turmeric powder
    • 1½ tsp cumin coriander powder
    • ½ tsp black pepper, coarsely ground
    • ½ tsp red or green chillies, crushed
    • 1 tbsp fenugreek leaves, chopped
    • 1 tsp lemon juice
    • 2 tbsp coriander stalks and leaves, chopped

    Method

    • Wash the aubergines, prick all over with a sharp knife and cook in the oven, on a high heat, for 20 minutes.

    • Heat a saucepan, and add the oil, cumin seeds and onions. Stir continuously until the onions are soft and lightly brown at the edges.

    • Add the garlic and ginger, and cook for 1 minute. Add the tomatoes, turmeric, cumin, coriander powder, black pepper, chillies and fenugreek, and cook for another 2 minutes.

    • Scoop out the aubergine pulp and add it to the pan, with the lemon juice, and cook for a further 10 minutes on a low heat. Add the chopped coriander. Cook for 1 minute and then serve inside the aubergine skin.

    Top tips for making baked aubergine

    The only ingredient that can be hard to source in British shops is the fresh fenugreek. While most supermarkets sell the seeds (or ground powder from them) it's still rare to find fenugreek in the fresh herbs aisle. Try Indian supermarkets. If you can't find any, substitute in the leaves from the top of a bunch of celery instead. The reason you need to prick the aubergines before you bake them is so that the hot air can escape from them as they cook. Otherwise they can burst in the oven, which can be very messy.

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