Mushroom and Eggplant Pilaf with Beans
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Makes: 4 portions
Preparation Time: 25 mins
Cooking Time: 50 mins
Ingredients
1/2 cup borlotti beans, soaked overnight in cold water
1 eggplant, chopped into 3cm pieces
1 red capsicum, chopped into 3cm pieces
400g Swiss Brown or Shiitake mushrooms
1/4 cup vegetable stock
1 large red (Spanish) onion, chopped finely
3 cloves garlic, finely chopped
1/3 cup organic currants
1 Tspn ground coriander
1 tspn ground cumin
3 Tbsp fresh mint, finely chopped
3 Tbsp fresh parsley, coarsely chopped
Extra virgin, cold pressed olive oil
1 cup basmati rice, steamed or boiled
Method
1. Cook the drained beans in simmering water over medium heat for about 30 minutes, or until the beans are almost completely cooked.
2. Put the eggplant and capsicum on an oven tray and spread some olive oil on them.
3. Roast the eggplant and capsicum at 200°C (or 400°F) for about 20 minutes, turning over once, until they are golden in colour (do not let them get blackened).
4. When the eggplant and capsicum are cooked, remove from the oven and set aside.
5. Heat 1-2 tablespoons of the olive oil in a large saucepan.
6. Cook the onion and spices over low heat until the onion is soft and spices become aromatic. Add a little water if the onion starts sticking to the pan.
7. Add the mushrooms and increase the heat to medium-high.
8. Add the vegetable stock, beans, garlic, lemon juice, currants, eggplant and capsicum.
9. Season to taste with some salt.
10. Cook over low heat for about 15 minutes, so that all the vegetables are cooked through.
11. Meanwhile, wash the rice and steam or boil it to cook it.
12. When the vegetables are cooked and the heat is turned off, stir in the mint and parsley
13. Add equal portions of the cooked rice to 4 plates.
14. Top with the vegetables and some coriander leaves.
This vegetarian recipe is simple, quick and delicious, provides a lot of dietary fibre and is low in fat and the mushrooms provide a range of antioxidants, vitamins and minerals.
Nutrition Information (per serving)
| Amount | % Daily Value |
|
| Calories | 400 | 20.0% |
| Calories from fat | 43 | 10.8% |
| Total fat | 4.8 g | 7.3% |
| Saturated fat | 0.8 g | 3.8% |
| Cholesterol | 0 mg | 0% |
| Sodium | 301 mg | 12.5% |
| Carbohydrate | 80.1 g | 35.6% |
| Dietary fibre | 14.8 g | 49.3% |
| Sugars | 10.0 g | n/a |
| Protein | 13.0 g | 8.7% |
