When it comes to creating a flavour-packed vegetarian meal, this black bean and aubergine bake hits all the right notes.
Why Black Beans?
Black beans are a brilliant ingredient to incorporate into vegetarian meals, adding not only a delicious, earthy flavour but also plenty of protein and fibre to keep you satisfied. With their smooth texture and slightly nutty taste, black beans complement roasted vegetables like aubergines perfectly, making them a star in this recipe. They're also great for heart health, making this dish both tasty and nutritious.
Whether you’re a long-time vegetarian or just looking to cut back on meat, this recipe will undoubtedly become a family favourite staple.
Serves 4: Black Bean & Aubergine Parmigiana
3 aubergines, sliced into 1cm rounds
4-5 tbsp olive oil
2 garlic cloves, finely sliced
1 tsp ground cinnamon
2 x 400g cans good-quality chopped tomatoes
1 tsp white sugar
1 tsp chilli flakes (optional)
2 x 400g cans black beans, drained and rinsed
200ml vegetable stock
250g mozzarella or less feta
100g parmesan cheese, grated
2-3 tbsp pesto or a large bunch of fresh basil
100g breadcrumbs for topping (optional)
Roast the aubergines: Preheat your oven to 180°C (160°C fan/350°F/gas mark 4). Brush the aubergine slices with 2-3 tablespoons of olive oil and arrange them in a large roasting dish, ensuring they cover the base evenly. Roast for 20-30 minutes until the slices are soft and golden.
Prepare the tomato sauce: While the aubergines are roasting, heat the remaining 2 tablespoons of olive oil in a saucepan over medium heat. Add the sliced garlic and fry for 1 minute until fragrant. Stir in the cinnamon and cook for another 2-3 minutes. Then, add the chopped tomatoes, sugar, and optional chilli flakes. Simmer for 10-15 minutes to allow the flavours to meld.
Add the black beans: Once the tomato sauce has thickened slightly, stir in the drained black beans and vegetable stock. Cook for another 5 minutes, allowing the beans to absorb some of the rich tomato flavour.
Assemble the bake: Spoon half of the black bean mixture over the roasted aubergines in the baking dish. Top with half of the mozzarella or feta, then repeat the layers with the remaining black bean mixture and cheese. Scatter over the parmesan cheese and optional breadcrumbs for a crunchy topping.
Bake: Place the dish back into the oven and bake for 20-25 minutes, until the top is golden and bubbling. If you're using pesto, drizzle it over the dish once it’s out of the oven, or scatter fresh basil leaves for a burst of freshness.
Serve with a crisp green salad or crusty bread. It’s a versatile dish that you can enjoy as a main course, or as a side alongside a larger meal.
If you are cutting back on meat because you are concerned about your heart health, please speak to our expert Nutritional Consultant by booking a free Pre-Consultation.