Steamed aubergine

Steamed Aubergine

Serves 4

  • 2 medium purple aubergines

  • For the dressing

  • 2 teaspoons sugar

  • 4 tablespoons low-salt soy sauce

  • 3 tablespoons sweet chilli dipping sauce

  • 2 teaspoons sesame oil

  • zest and juice of 1 lemon

  • 4 spring onions, sliced

  • 2 fresh red chillies, finely chopped

  • 1 large handful fresh coriander, roughly sliced

  • 1 large handful fresh basil, roughly sliced

  • 1 large handful fresh mint, roughly sliced

  • 1 large handful yellow celery leaves

  • sea salt

  • freshly ground black pepper

Put some water in a pan and bring it to the boil. Slice the aubergines in half lengthways and place them in your steamer with the cut side facing up. Steam them for about 10 minutes – to check whether they're ready, simply squeeze the sides gently and if they're silky soft then they're done. Remove them from the steamer, place them in a colander and leave to cool.



Now make your dressing by mixing all the ingredients together. When the aubergines are warm this is the perfect time to flavour them. Cut them up into rough 2.5cm dice, then dress them and toss. Serve immediately as a salad, tapas dish or as a vegetable next to any simple cooked fish. Just really tasty!

Nutritional Information

Steamed aubergine

With an Asian-style herby spicy dressing

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0 foodies cooked this
Doing aubergines this way keeps their flavour, has a light texture and makes a great salad
Serves 4
20m
Super easy
Print this recipe
Method

This is a great way to cook aubergines, and probably one that not a lot of people would think of doing. To me, steamed aubergine sounds horrible but, believe me, this recipe is fantastic. Aubergines are usually fried or roasted, which makes them soak up loads of oil, but steaming means they go really soft and tender so that they're lighter to eat – which means you can eat a lot more! All round the world there are so many different varieties of aubergines – long, round, purple, green – so keep your eyes peeled and try cooking them all.

Put some water in a pan and bring it to the boil. Slice the aubergines in half lengthways and place them in your steamer with the cut side facing up. Steam them for about 10 minutes – to check whether they're ready, simply squeeze the sides gently and if they're silky soft then they're done. Remove them from the steamer, place them in a colander and leave to cool.

Now make your dressing by mixing all the ingredients together. When the aubergines are warm this is the perfect time to flavour them. Cut them up into rough 2.5cm dice, then dress them and toss. Serve immediately as a salad, tapas dish or as a vegetable next to any simple cooked fish. Just really tasty!

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 103
    5%
  • Carbs 14.2g
    5%
  • Sugar 13.2g 15%
  • Fat 3.1g 4%
  • Saturates 0.5g 3%
  • Protein 2.2g 5%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 2 medium purple aubergines

  • For the dressing

  • 2 teaspoons sugar

  • 4 tablespoons low-salt soy sauce

  • 3 tablespoons sweet chilli dipping sauce

  • 2 teaspoons sesame oil

  • zest and juice of 1 lemon

  • 4 spring onions, sliced

  • 2 fresh red chillies, finely chopped

  • 1 large handful fresh coriander, roughly sliced

  • 1 large handful fresh basil, roughly sliced

  • 1 large handful fresh mint, roughly sliced

  • 1 large handful yellow celery leaves

  • sea salt

  • freshly ground black pepper