Nutritious Aubergine Parmigiana

Nutritious Aubergine Parmigiana

Aubergine parmigiana is a great vegetarian meal to add to your weekly dinner rota. And its a perfect example of a meat-free meal that is full of flavour, interesting and made with really normal ingredients. While it’s a great weeknight meal, you can also dress it up and serve it when entertaining too – even for people who aren’t vegetarian! I like to serve it with an Italian salad with a mix of rocket leaves, avocado and cherry tomatoes dressed in lemon juice and olive oil, which leaves you with a simple, colourful and healthy meal.

If you’re not into dairy, you can easily omit the mozzarella and grate a plantbased vegan parmesan “cheese” on top instead. It is really tasty even without the cheese, and some of the parmesan alternatives are pretty good! Another way to achieve great flavour is to make sure you go for fresh thyme, oregano & basil, which makes a big difference and really help intensify the flavours for the better!

Nutritious Aubergine Parmigiana

Nutritious Aubergine Parmigiana
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Recipe type: Main
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Serves: serves 6
Ingredients
  • 2 medium onions
  • 4 garlic cloves
  • 4 aubergines
  • 2 tbsp oil
  • Salt & pepper
  • 4 x tins of chopped tomato
  • ¼ cup quinoa
  • 6 sprigs oregano or 3 tsp dried
  • 6 sprigs fresh thyme (you can do 2 tsp dried as well but fresh will be so much better)
  • 1 large zucchini, grated or cut into small cubes
  • Splash white wine vinegar
  • 3 tbsp fresh basil + more to top
  • 200g (7 oz) fresh mozzarella, sliced or torn into smaller pieces
  • 30g (1 oz) grated Parmesan cheese
  • 3 fresh tomatoes, sliced
Instructions
  1. Melt a little oil in a large oil or deep pan and sauté for 5 mins till soft and translucent. Then add tomato cans, all the herbs, zucchini, quinoa and salt + pepper and stir before reducing to medium heat and leave to simmer for 25-30 minutes, stirring occasionally.
  2. While the sauce is cooking, cut the aubergines into 1-1.5 cm lengthwise slices. Place on non-stick parchment paper and brush the aubergine slices with a little oil. Bake for 20 mins at 180C fan (350 F). Turn over and brush the other side and bake for another 5-10 mins until soft and golden.
  3. Keep an eye on the tomato sauce as it gradually reduces.
  4. Add a splash of vinegar and stir well. Then leave to simmer for another 5-10 minutes.
  5. Once the aubergines are done, remove from the oven. Add a little tomato sauce to the bottom of a rectangular baking dish. Place a layer of aubergine, followed by a layer of tomato sauce and sliced mozzarella pieces. Repeat and finish off with a pieces of fresh mozzarella + tomato slices and fresh grated Parmesan. Bake parmigiana for 25-30 mins at 180C. Once done, top off with fresh basil and thyme and serve hot.

 

Nutritious Aubergine Parmigiana

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Loaded Root Vegetable + Turmeric Soup

Loaded Root Vegetable + Turmeric Soup

This is a healthy and versatile plant based weeknight meal that is easily made in 30 minutes. I love that I can make this and serve everyone, including my 13 month old baby. When I first made this I initially set out to make a kids dinner, but it has since become a bit of a staple weeknight meal that we all enjoy. While I keep the toppings for the kids fairly simple (quinoa, basmati rice, chickpeas, green peas, chopped spinach), it is easy to spice it up with interesting toppings that add flavour and texture. Harissa spice, quinoa and fresh coriander are a few of my favourite toppings, and I have even used this soup as a base sauce for a curry which was delicious and a great way to use any left overs.

Nutritionally this soup is full of nutrition and rich in powerful antioxidants, especially from the colourful root vegetables, turmeric + ginger. Because root vegetables grow underground, they absorb a great amount of nutrients from the soil and are packed with a high concentration of antioxidants, Vitamins C, B, A, and iron. They are also rich in healthy complex carbohydrates and fiber, which make you feel full and help regulate your blood sugar levels and digestive system.

Loaded Root Vegetable + Turmeric Soup

Loaded Root Vegetable + Turmeric Soup
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Recipe type: Main
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Serves: serves 4
Ingredients
  • 1 tsp coconut oil
  • 1 onion
  • 1 tbsp fresh grated ginger (optional)
  • 500 ml vegetable stock
  • 400 ml coconut milk
  • 2 large carrots (300 gm)
  • 1 large sweet potato (300 gm) or butternut squash
  • ½ head cauliflower (200 gm)
  • 1 tsp salt
  • pinch pepper
  • ½ tsp garlic powder
  • ½ tsp turmeric
  • 1 tsp cumin
  • ½ tsp cinnamon
  • Handful fresh coriander
  • Topping suggestions: fresh coriander, harissa spice, cooked quinoa/rice, chickpeas.
Instructions
  1. sauce onion in coconut oil until soft and translucent.
  2. Add vegetables stock, carrot, sweet potato, cauliflower & spices and leave to simmer for about 15 minutes
  3. Add coconut milk leave to simmer for an additional few minutes until all the vegetables are completely soft.
  4. Transfer to a high speed blender (make sure your blender can tolerate hot contents!) or use a handheld stick blender directly in the pot.
  5. Blend until soft. Add the fresh coriander, harissa spice and any other toppings, then serve.

If you’re wanting to read more about how to cook the perfectly fluffy quinoa, check out this recipe.

Loaded Root Vegetable + Turmeric Soup

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Butternut Squash Winter Bake

Butternut Squash Winter Bake

I love this butternut squash winter bake and find it such a great plant based dish to serve as either a main or a side dish during the colder months. There’s something really cosy about oven bakes, right? And this one is both healthy and filling and flavoured with harissa spice, which perks it up so nicely and makes the roasted vegetables and crispy chickpeas more exotic. This dish is vegan friendly, gluten and dairy free, making it a good one for people who are on a restricted diet.

Aside from prepping the veggies and cooking the quinoa, the bake mostly cooks itself in the oven, making this a pretty low effort meal. The tahini sauce is a great and super versatile sauce you can use over any vegetables and salads. I usually keep a jar of homemade tahini in my fridge to use on salads and the like as it is a healthy alternative to store-bought dressings (..and made from only a handful of simple ingredients!) If you’re not a fan of tahini, you can as an alternative use a dollop of creamy Greek yogurt instead and sprinkle some harissa spice on top of it.

The cooking instructions below go into detail on how to cook fluffy quinoa. It’s really simple and the key is leaving the quinoa to “fluff” in the pot with a lid after its done cooking. Ensure you have the right ratio of 1:2 quinoa to water (so 2 cups water to 1 cup uncooked quinoa), and once the water is gone lid goes on and heat goes off. This is the most important step to ensure fluffy and well cooked quinoa that does not have a grainy texture. So I included it in there, just to make sure… because undercooked quinoa that hasn’t been left to fluff is not awesome.

Butternut Squash Winter Bake
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Recipe type: Main
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Serves: serves 4
Ingredients
Winter Bake
  • ¾ cup dry quinoa
  • 1½ cup water
  • Pinch salt + pepper
  • 400 gm (about 1 small) butternut squash, peeled and cut into chunks
  • 2 carrots, peeled and cut into long thin slices
  • 1 tin chickpeas, washed and drained
  • 1 cup packed kale, washed, de-stemmed and roughly chopped
  • Small handful almonds, chopped
  • salt + pepper
  • 2-3 tsp harissa spice
Tahini Sauce
  • 60 ml (1/4 cup) tahini
  • 60 ml (1/4 cup) fresh lemon juice
  • 80 ml (1/3 cup) water (you can add more if you want it thinner)
  • salt + pepper
  • 1 tsp honey
Instructions
  1. Preheat oven to 180C (350F).
  2. In a pot, cook the quinoa in water with a pinch of added salt. Leave to simmer without a lid for about 10 minutes until all the liquid is gone. Once the liquid is gone (but not so gone that its burning the bottom of the pot) turn the heat off and place a lid on the pot and leave it to fluff for another 10 minutes (this will help the quinoa get nice and fluffy).
  3. While the quinoa is "fluffing", peel and cut your butternut squash + carrots.
  4. Combine the butternut squash, carrots and chickpeas in a large bowl and drizzle with a little oil, salt, pepper and the harissa spice. Combine using your hands or a spoon to cover the vegetables in the spice as well as possible.
  5. When the quinoa is done, spread it out evenly in an oven tray. Top with the harissa spiced vegetables and chickpeas. Then top with a little more harissa spice.
  6. Place the tray in a preheated oven and bake for 45 minutes. After 45 minutes, sprinkle with half of the chopped kale and the chopped almonds - then bake for an additional 5-10 minutes.
  7. Combine all the tahini spice ingredients and whisk together in a small jar. Once the bake is done in the oven, add the remaining kale and drizzle with tahini sauce before serving.
  8. Store in the fridge for up to 4 days.
  9. Additional topping ideas: pomegranate seeds, feta cheese, walnuts + hummus

 

Butternut squash winter bake

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