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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
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About Chitra Jagadish

My passion is Cooking & love exploring healthy recipes. This blog is all about sharing 'Recipes for Healthy living', which are my experiments at home.

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

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

    Liked by 1 person

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

    Like

  3. I love your ideas Chits ❤

    Liked by 1 person

  4. looks really nice 🙂

    Like

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

    Like

  6. They look like healthy little mini boats 🙂

    Like

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

    Like

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