Roasted Eggplant & Beans Nutrition Bowl. High protein vegetarian and vegan meal Ideas for any day of the week.
💬 Let me know in the comments if you enjoyed my healthy vegan nourish bowl recipe?
▶️ RECIPE INGREDIENTS: (3 to 4 servings)
👉 To roast the Eggplant and Red Bell pepper:
Olive oil
1 large Eggplant (490g including skin)
1 large Red Bell Pepper (300g including seeds and core)
Aluminum foil to cover the roasted vegetables
✅ 👉 Ingredients:
1+1/3 Cup / 300g ROASTED Eggplant (pulp)
3/4 Cup / 140g ROASTED Red Bell Pepper (pulp)
2 Cups / 1 can (540ml can) White Kidney Beans / Cannellini Beans
1/2 cup / 75g Carrots finely chopped
1/2 cup / 75g Celery finely chopped
1/3 cup / 50g Red Onion finely chopped
1/2 cup / 25g Parsley finely chopped
👉 Salad Dressing:
3+1/2 Tablespoons Lemon juice or to taste
1+1/2 Tablespoon Maple Syrup or to taste
2 Tablespoon Olive Oil (I have used organic cold pressed olive oil)
1 Teaspoon minced/grated garlic
1 Teaspoon Ground Cumin
Salt to taste (I have added 1+1/4 Teaspoon pink Himalayan salt which is milder than the conventional salt so adjust accordingly)
1/4 Teaspoon Ground Black Pepper
1/4 Teaspoon Cayenne Pepper (OPTIONAL)
▶️ METHOD:
Pre-heat the oven at 400 F. Line a baking tray with parchment paper.
Cut the eggplant in half and brush it with olive oil. Also, cut a red bell pepper and remove the seeds/core, brush it with olive oil. Place both the eggplant and pepper FACE DOWN on the baking tray. Bake in the pre-heated oven at 400 F for about 35 minutes or until the vegetables are nicely roasted and soft. Once roasted remove from the oven place it on a cooling rack. Allow it to cool down. Also make sure you cover it, this will help to loosen the skin of the vegetables and hence make it easy to peel the skin.
Drain the cooked white kidney beans (cannellini beans) and rinse it with water. Now let the beans sit in a strainer until all the water is drained. WE DO NOT WANT SOGGY BEANS here.
To a small bowl, add the lemon juice, maple syrup, olive oil, minced garlic, salt, ground cumin, black pepper, cayenne pepper. Mix it thoroughly until well combined. Set it aside.
By now the roasted eggplant and pepper would have cooled off. So uncover and peel the skin of the red bell pepper, chop it finely. Scoop the pulp of the roasted eggplant and discard the skin, chop it finely.
Transfer the roasted eggplant and red bell pepper to a large bowl. Add the cooked kidney beans (cannellini beans), chopped carrot, celery, red onion, parsley and the dressing. Mix thoroughly. Cover the bowl and chill in the refrigerator for 2 hours, to allow the beans to absorb the dressing. Once chilled, its ready to serve. You can also top it with some pumpkin seeds just before serving
This is a very versatile dish, to can have it with pita, in a lettuce wrap, with chips, as a salad and can also be eaten with steamed rice. Stores well in the refrigerator for 3 to 4 days.
▶️ IMPORTANT NOTES:
👉 Drain the cooked white kidney beans (cannellini beans) and rinse it with water. Now let the beans sit in a strainer until all the water is drained. WE DO NOT WANT SOGGY BEANS here.
👉 Once the vegetables are roasted, make sure to cover it. This will help to loosen the skin of the vegetables and hence make it easy to peel the skin.
👉 This is a very versatile dish, to can have it with pita, in a lettuce wrap, with chips, as a salad and can also be eaten with steamed rice. Stores well in the refrigerator for 3 to 4 days.
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