aubergine and black bean tray bake

Spiced Aubergine & Black Bean Tray Bake

A delicious tray bake that can help to support your immunity 

Ingredients

  • 4 aubergines cut into 5mm-1cm slices
  • 3 tbsp vegetable oil
  • 2 tbsp coconut oil
  • 2 large onions, chopped
  • 3 garlic cloves, crushed
  • 1 tbsp black mustard seeds
  • 1 tbsp garam masala
  • ¼ tsp hot chilli powder
  • 1 cinnamon stick
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 2 x 400g cans chopped tomatoes
  • 400g of Black Beans
  • 200ml coconut milk
  • Small bunch coriander, roughly chopped (optional)

Method

  1. Heat oven to 200C/ gas 6. Generously brush each aubergine slice with vegetable oil and place in a single layer on a baking tray, or two if they don’t fit on one. Cook for 10 mins, then turn over and cook for a further 5-10 mins until they begin to colour. Reduce the oven to 180C/gas 4.
  2. Heat the coconut oil in a large, heavy-based frying pan and add the onions. Cover and sweat on a low heat for about 5 mins until softened. Add the garlic, mustard seeds, garam masala, chilli powder, cinnamon stick, cumin and ground coriander.
  3. Drain & rinse black beans, then pour them, the chopped tomatoes, and coconut milk into the onions and stir. Check the seasoning and add salt or pepper as required.
  4. Spoon a third of the tomato sauce on the bottom of an ovenproof dish. Layer with half the aubergine slices. Spoon over a further third of tomato sauce, then the remaining aubergine slices, and finish with the rest of the sauce. Sprinkle over half the coriander and bake for 25-30 mins. Serve garnished with the remaining coriander.

Immune supporting ingredients

Find out how the ingredients of this delicious Aubergine Bake can help to support your immunity.

Aubergine

Aubergines are an excellent source of dietary fibre. They are also a good source of vitamins B1 and B6 and potassium. In addition, it is high in the minerals copper, magnesium and manganese.

Black Beans

The iron, phosphorus, calcium, magnesium, manganese, and zinc in black beans all contribute to maintaining bone structure and strength. Black beans also contain quercetin and saponins.

Garlic

It is an excellent source of vitamin B6 (pyridoxine). It is also a very good source of manganese, selenium and vitamin C. In addition, garlic is a good source of other minerals, including phosphorus, calcium, potassium, iron and copper.

Cinnamon

Some spices, including cinnamon, have properties that promote the growth of beneficial bacteria and help suppress the growth of pathogenic bacteria. Therefore, including spices regularly in your diet may help improve gut health. Cinnamon is also a useful source of manganese and contains small amounts of calcium and fibre.

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