Mushroom eggplant pilaf

This vegetarian and vegan 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.

To make this recipe lower in carbohydrates and low GI, use either no rice or less rice and substitute more vegetables (for example, okra, eggplant, zucchini) in the recipe.

Nutrition rundown

• High in plant-based protein (12.6g per serve) from borlotti beans and rice, supporting muscle repair and sustained energy.
• Excellent source of dietary fibre (45% daily value) which supports gut health, improves satiety and assists with blood sugar regulation.
• Very low cholesterol (0mg) making it heart-friendly and suitable for vegetarian and vegan diets.
• Low sodium (just 3.3% daily value) thanks to home-made low-sodium stock, supporting healthy blood pressure.
• Rich in antioxidants from eggplant skin, red capsicum and mushrooms, which help combat oxidative stress.
• Contains iron and magnesium from legumes and basmati rice, important for oxygen transport and energy metabolism.
• Provides slow-release carbohydrates (26.9% daily value) for steady energy without sharp glucose spikes.
• Healthy fats from extra virgin olive oil support absorption of fat-soluble vitamins and contribute anti-inflammatory benefits.
• Good source of potassium from eggplant, mushrooms and capsicum, helping regulate fluid balance and muscle function.
• Naturally dairy-free and plant-based, suitable for vegan, vegetarian and cholesterol-conscious eating patterns.
• Currants provide natural sweetness plus polyphenols, contributing to antioxidant intake.
• Fresh herbs (mint and parsley) add vitamin K and additional phytonutrients that support overall health.

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.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.