This is a great side dish, easy to make and absolutely flavourful. Miso, the heart of this dish, brings more than just its umami richness; Bursting with probiotics, essential B-vitamins, and vital minerals, miso contributes to gut health and energy metabolism. Aubergines are a great source of fibre and antioxidants, but be mindful if following…
Vegan Aubergine and Black Bean Burrito
by Lucia Stansbie
This a great recipe to make a super tasty taco/burrito filling that is not just beans!
Tomato sauce is a key ingredient in this dish – a great source of anti-inflammatory antioxidants including lycopene. Lycopene ability to protect cells from oxidative stress makes it valuable in maintaining the health of tissues and organs and this protection extends to lipids, proteins, and DNA within cells. Studies also suggest that lycopene may contribute to cardiovascular health by reducing oxidative damage to LDL cholesterol, as well as helping to protect the skin against UV-induced damage.
x2 cups of black beans (overnight soaked and cooked)
100g of cherry plum tomatoes cut in half
x1 tin of passata
x2 garlic clove crushed
x1 tbsp harissa
x1 tbsp olive oil
Salt to taste and a sprinkle of sugar
Small soft tortillas or wraps
Mixed crunchy vegetables – here I have used white cabbage
Cauliflower rice or regular boiled rice
- Pre-heat the oven to 200c.
- Cut the aubergines in half lenghtwise and then gently score the inside of the aubergine flesh in squares making a criss-cross pattern, being mindful not to cut the aubergine’s skin but only the flesh.
- Place the aubergines on a baking tray and coat with olive oil and a sprinkle of salt, making sure it enters the cuts and cook for 15 minutes or until tender
- Heat the oil in a non-stick frying pan over a medium heat, add the garlic and the harissa paste and let it fry gently. Add the cherry tomatoes cut in half and let them blister for a couple of minutes.
- Lower the heat and add the passata, add salt to taste and a sprinkle of sugar. Let it cook for 5 minutes stirring occasionally being careful not to break the tomatoes too much.
- Once the aubergines are cool enough to handle shred the flesh using a fork or a tea spoon. Mash the flesh into smaller pieces. Stir the aubergine into the tomato mixture, then add the black beans stirring and keep on cooking for other 5 minutes, adding lukewarm water if the burrito filling gets too dry.
- Serve in small tortillas along side guacamole, herbs and crunchy vegetables if making tacos, or if making a burrito add also rice and fermented vegetables – enjoy!