Bulgur and Kidney beans stuffed Aubergine – Baked

Stuffed aubergine final

About:

This is a delicious healthy meal where the fillings can be customised as per choice. This can be served as a main dish Or a starter skipping bulgur filling. I love the texture of eggplant, which is soft and gives a crunchy roasted flavour especially when contrasted with bean and rice filling. It is aromatic with whole spices which tantalises the taste buds

Health Benefits:

Aubergine or Brinjal, is a very low calorie vegetable and has healthy nutrition profile. The peel or skin (deep blue/purple varieties) of aubergine has significant amounts of antioxidants which helps to fight against cancer, aging, inflammation, and neurological disease.

Serves: 2
Preparation time: 30 minutes
Baking time: 20 minutes
Cooking time: 30 minutes

Ingredients:

  • Aubergine – 2num
  • Salt – To taste
  • Oil – For baking

For Bulgur filling:

  • Bulgur – 1cup
  • Chopped Capsicum-1num
  • Chopped Onion-1num
  • Salt-as per taste
  • Lemon juice-1tbsp
  • Oil-2tsp

Bulgur masala:

  • Roasted Peanuts-2tbsp
  • Whole Garam masala – (Cloves-3pods, Bay leaf, Cinnamon-1inch stick, Aniseed-1/2, Cardamom-1num)
  • Black pepper corns-7-8
  • Dry red chilli-2-3num
  • Coriander seeds-1tsp
  • Desiccated coconut-2-3tbsp
  • Curry leaves-4-5leaves
  • Urad dal-1tbsp

Bean filling

  • Kidney beans – 1 tin rinsed and washed thoroughly
  • Tomato puree – 3 to 4 tomato
  • Chopped Onion – 1 medium
  • Chopped Garlic – 3 cloves
  • Chilli powder – 1 tsp
  • Coriander powder – 1tsp
  • Aam choor/Dry mango powder – 1/2 tsp
  • Salt
  • Oil

For Serving:

  • Greek yogurt/Sour cream/Cheese
  • Salad greens
  • Dried herbs

Method:

There are 3 main steps:

  1. Baking Aubergine
  2. Preparing filling for Bulgur and Bean
  3. Serving

Baking:

  • Pre-heat the oven for 190deg and line the baking tray
  • Slit the Aubergine in the centre and remove the centre flesh by leaving the sides of 1-1.5cm from the skin
  • Brush the slit aubergine and place it on the tray and bake it for 15min

Bulgur filling:

  • Boil 2 cups of water in sauce and cook for 15 minutes until the Bulgur is fluffy
  • In a pan roast Cloves, Bay leaf, Cinnamon, Aniseed, Cardamom, Black pepper corns, Red chilli, Coriander seeds, Desiccated coconut, Curry leaves & Urad dal
  • Then grind along with peanuts it to make the powder and set aside
  • In the Pan heat the Oil Add onion and as its slightly translucent add capsicum and sauté.
  • Add dry spices, Chilli powder, Salt  and  mix well;
  • When the raw flavour leaves add the grinded masala powder and simmer for 2-3minutes and remove from the flame.
  • As the mixture cools down add Rice and squeeze lemon juice and mix well.(Add salt if required).

For bean filling:

  • Heat oil in another sauce pan; Add Garlic, Onion and saute for 2 – 3 minutes
  • Add tomato puree and cook until slightly thickens
  • Add chilli powder, Coriander and Aam choor powder and cook until the raw flavour goes off
  • Then add rinsed kidney beans and simmer until heated through to form a thick filling (This is used as a filled and mixture need to be thicker)
  • Turnoff the flame
  • Stir in lemon juice and set aside

For Serving:

  • Remove from the oven and fill the stuffing as layers (As per your desire)
  • First layer it with the beans then Bulgur stuffing
  • Sprinkle it with some spices like dried herbs, crushed pepper then splash with lemon juice
  • Serve hot as a main dish.

Note:

  • Sprinkling spices is optional
  • Rice of choice can be used in place of Bulgur
  • Layers of stuffing can be done with different veggies of your choice
  • For an added chewy dish bake once the serving is done for 12 – 15 minutes

About Chitra Jagadish

My passion for Cooking & love to explore healthy recipes. This blog is a result from it and am here to share 'Recipes for Healthy living'...Its all about 'FOOD and HEALTH'

Posted on January 10, 2015, in International, Main Course and tagged , , , , , . Bookmark the permalink. 26 Comments.

  1. Great idea!

    Like

  2. Wow C Helathy and delicious gravy:-) love it

    Liked by 1 person

  3. I am not a big fan of aubergine 😦 but i loved all the ingredients though …

    Like

  4. I love your ideas Chits ❤

    Liked by 1 person

  5. looks really nice 🙂

    Like

  6. Lovely as always, these are perfect boats to eat 🙂

    Like

  7. They look like healthy little mini boats 🙂

    Like

  8. LOVE this combination, Chitra…it’s the perfect meal. 🙂

    Like

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