Aubergine is actually a fruit but is normally eaten as a vegetable. It’s known in the Middle East as “poor man’s caviar”. Because of its shape the aubergine is also called an eggplant. It’s a kin to tomatoes and bell peppers. Aubergine is the most prominent natural source of nasunin, which is an antioxidant and fights free radicals. It’s concentrated in the skin of an eggplant and gives it purple coloration. Other health benefits of nasunin are: helping to remove excess iron from the body, keeping the heart and the cardio-vascular system healthy, relaxing blood vessels and increasing blood flow. Aubergines consist of plenty of vitamins and minerals like fibre, vitamins B1 and B6, potassium, copper, or magnesium. Eating eggplants can offer numerous health advantages, which include: being important in the treatment and protection against cancer, removing toxins from the body, eliminating diabetic issues, keeping digestive tract healthy, benefiting hair, skin and nails.
This spongy fruit can be roasted, grilled, puréed, or steamed. To eliminate its bitterness, you can sprinkle it with salt after chopping and allow it to rest for about 30 minutes. This will pull out some of its water content and make it less permeable to absorbing oil used in cooking. To remove the salt you should just rinse it.
Stuffed aubergines
You need:
225g dried penne or other short pasta shapes
4 tablespoons olive oil, plus extra for brushing
3 aubergines
1 large onion, chopped
400g chopped tomatoes
2 teaspoons dried oregano
80g grated vegan cheese, grated
3 tablespoons breadcrumbs
salt and pepper
Method:
1. Preheat the oven to 200°C.
2. In a saucepan cook the pasta until tender but still firm to the bite. Drain, return to the pan, cover and keep warm.
3. Cut the aubergines in half lengthways and score around the inside with a sharp knife, being careful not to pierce the skins. Scoop out the flesh with a spoon. Brush the insides with oil. Chop the flesh and set aside.
4. Heat the remaining oil in a frying pan. Fry the onion over a low heat for 5 minutes, until soft. Add the garlic and fry for 1 minute. Add the chopped aubergine and fry, stirring frequently, for 5 minutes. Add the tomatoes and oregano and season to taste with salt and pepper. Bring to the boil and simmer for 10 minutes, until thickened. Remove the pan from the heat and stir in the pasta.
5. Brush a baking tray with oil and arrange the aubergine shells in a single layer. Divide half of the sauce among them. Scatter over the cheese, then pile the remaining sauce on top. Mix cheese and breadcrumbs and sprinkle over the top.
6. Bake for abot 25 minutes, until the topping is golden brown. Serve immediately.
225g dried penne or other short pasta shapes
4 tablespoons olive oil, plus extra for brushing
3 aubergines
1 large onion, chopped
400g chopped tomatoes
2 teaspoons dried oregano
80g grated vegan cheese, grated
3 tablespoons breadcrumbs
salt and pepper
Method:
1. Preheat the oven to 200°C.
2. In a saucepan cook the pasta until tender but still firm to the bite. Drain, return to the pan, cover and keep warm.
3. Cut the aubergines in half lengthways and score around the inside with a sharp knife, being careful not to pierce the skins. Scoop out the flesh with a spoon. Brush the insides with oil. Chop the flesh and set aside.
4. Heat the remaining oil in a frying pan. Fry the onion over a low heat for 5 minutes, until soft. Add the garlic and fry for 1 minute. Add the chopped aubergine and fry, stirring frequently, for 5 minutes. Add the tomatoes and oregano and season to taste with salt and pepper. Bring to the boil and simmer for 10 minutes, until thickened. Remove the pan from the heat and stir in the pasta.
5. Brush a baking tray with oil and arrange the aubergine shells in a single layer. Divide half of the sauce among them. Scatter over the cheese, then pile the remaining sauce on top. Mix cheese and breadcrumbs and sprinkle over the top.
6. Bake for abot 25 minutes, until the topping is golden brown. Serve immediately.
References:
www.whfoods.com
www.nasunin.com
www.healthbenefitstimes.com
Vegetables from the earth to the table, Parragon Books Ltd 2012
www.whfoods.com
www.nasunin.com
www.healthbenefitstimes.com
Vegetables from the earth to the table, Parragon Books Ltd 2012