Treat yourself to the delicious taste of our baked eggplant with cannellini beans recipe. This simple yet filling dinner is not only low in calories but also incredibly easy to prepare. The combination of pantry legumes and hearty eggplant, generously garnished with the irresistible touch of Parmesan cheese, creates a symphony of aromas and flavors that will tantalize your taste buds. It is the perfect dish for anyone who wants to enjoy a healthy and nutritious meal without compromising on taste. Treat yourself to a treat today!
- 2 eggplants, halved lengthwise (leave the stems on)
- 2 tbsp olive oil
- 1 onion, finely chopped
- 2 cloves of garlic, finely chopped
- 1 sprig of thyme, leaves picked
- 400 g canned chopped tomatoes
- 400g canned cannellini beans, drained and rinsed
- 25g Parmesan (or vegetarian alternative), grated
- Preheat the oven to 220°C/200°C fan/gas 7.
- Score the cut side of the eggplant in a criss-cross pattern with the tip of a knife.
- Place the eggplants in a comfortable roasting pan or tin.
- Rub the eggplants with half the oil and season with salt and pepper.
- Bake the eggplants for 30 minutes or until tender.
- Meanwhile, heat the remaining oil in a frying pan.
- Add the onion and garlic to the pan and cook until softened, about 8 minutes.
- Add thyme leaves, tomatoes, cannellini beans and half a can of water to the pan.
- Simmer the mixture until it thickens, about 8 minutes, then season with salt and pepper.
- Distribute the bean mixture under and around the eggplant halves.
- Sprinkle Parmesan cheese over the dish.
- Bake for another 10 minutes or until the top is golden brown.
Equipment and tools
This recipe requires the following equipment and tools:
- frying pan
- wooden spoon
Please note the following allergen information for this recipe:
- Contains dairy products (Parmesan)
- May contain traces of gluten (depending on the brand of cannellini beans)
Storage and leftovers
Any leftovers from this dish can be stored in an airtight container in the refrigerator for up to 3 days.
To reheat the leftovers, place them in the preheated oven at 180°C for about 15-20 minutes or place in the microwave until warmed through.
Health Benefits of Baked Eggplant with Cannellini Beans
Baked eggplant with cannellini beans is not only a delicious and filling dish, but also offers a number of health benefits. This vegetarian recipe combines the rich flavors of eggplant, cannellini beans and aromatic spices into a nutritious and healthy meal. Let’s take a closer look at the health benefits of the main ingredients used in this recipe:
Aubergines, also known as eggplant, are low in calories and fat while being rich in essential nutrients. They are an excellent source of fiber, which aids digestion and helps maintain a healthy weight. Additionally, eggplants contain antioxidants called anthocyanins, which are associated with reducing inflammation and improving heart health. The presence of vitamins such as vitamin C, vitamin K, vitamin B6 and minerals such as potassium make eggplant a great addition to a balanced diet.
Olive oil, a staple of the Mediterranean diet, is the preferred cooking ingredient in this recipe. It’s a heart-healthy option, rich in monounsaturated fats, which have been linked to lowering bad cholesterol and lowering the risk of heart disease. Additionally, olive oil is rich in antioxidants, including vitamin E, which helps protect cells from damage caused by harmful free radicals.
Not only are cannellini beans delicious and creamy, but they also offer numerous health benefits. These white beans are an excellent source of plant-based protein, making them an ideal ingredient for vegetarians and vegans. Protein is essential for building and repairing tissue and plays a critical role in the body’s overall function. Additionally, cannellini beans are rich in fiber, which promotes healthy digestion, supports weight management, and helps regulate blood sugar levels.
Garlic isn’t just a flavor addition to this recipe; it also offers powerful medicinal properties. It is known to strengthen the immune system thanks to its antiviral, antibacterial and antifungal properties. Garlic also contains compounds that have been shown to lower blood pressure and reduce the risk of cardiovascular disease.
Canned tomatoes in the form of chopped tomatoes add depth and flavor to this dish. They are an excellent source of vitamins A and C, as well as antioxidants such as lycopene. Lycopene is known for its potential to reduce the risk of certain cancers and also helps maintain healthy skin.
The recipe suggests using Parmesan cheese, but a vegetarian alternative can also be chosen. Parmesan cheese is a tasty addition that is a good source of calcium, protein and phosphorus. Calcium is essential for maintaining strong bones and teeth, while phosphorus plays an important role in energy metabolism.