Roasted Eggplant & Beans Nutrition Bowl. High protein vegetarian and vegan meal Ideas for any day of the week.
💬 Let me know if you enjoyed my healthy vegan nourish bowl recipe.
▶️ RECIPE INGREDIENTS: (3 to 4 servings)
👉 To roast the Eggplant and Red Bell pepper:
1 large Eggplant / Aubergine (490g approx. including skin)
1 large Red Bell Pepper (300g approx. including seeds/core)
Aluminum foil to cover the roasted vegetables
✅ 👉 Ingredients:
1+1/3 Cup / 300g ROASTED Eggplant (VERY FINELY CHOPPED ALMOST INTO A MASH)
3/4 Cup / 140g ROASTED Red Bell Pepper (VERY FINELY CHOPPED INTO A MASH)
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 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)
Pre-heat the oven at 400 F. Line a baking tray with parchment paper. Cut the eggplant in half. Score it in a crosshatch diamond pattern about 1 inch deep. Brush with olive oil. Cut the red bell pepper in half and remove the seeds/core, brush with olive oil. PLACE BOTH THE EGGPLANT AND PEPPER FACE DOWN on the baking tray.
✅👉 NOTE: IT’S REALLY IMPORTANT THAT YOU PUT IT FACE DOWN ON THE BAKING TRAY. This will trap the steam and help it bake properly.
Bake in a 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.
✅👉 MAKE SURE TO COVER IT, THIS WILL LOOSEN THE SKIN of the vegetables and 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 lemon juice, maple syrup, olive oil, minced garlic, salt, ground cumin, black pepper, cayenne pepper. Mix 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 bell pepper and CHOP IT VERY FINELY ALMOST INTO A MASH. Scoop the pulp of the roasted eggplant and discard the skin, CHOP IT VERY FINELY INTO A MASH.
✅👉 IT’S VERY IMPORTANT THAT YOU FINELY CHOP THE ROASTED EGGPLANT AND PEPPER ALMOST INTO A MASH – to make this dish creamy and it becomes a part of the dressing.
Transfer the roasted eggplant and 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. DO NOT SKIP THIS STEP.
Once chilled, it’s ready to serve. This is a very versatile dish, have it with pita, in a lettuce wrap, with chips, as a salad and can also be eaten with steamed rice. It stores well in the refrigerator for 3 to 4 days (in an airtight container).
▶️ IMPORTANT NOTES:
👉 After brushing the raw eggplant and pepper with olive oil, MAKE SURE TO PLACE IT FACE DOWN ON THE BAKING TRAY. This will trap the steam and help it bake properly
👉 Drain the cooked white kidney beans (cannellini beans) and rinse with water. Let the beans sit in a strainer until all the water is drained. WE DO NOT WANT SOGGY BEANS
👉 IT’S VERY IMPORTANT THAT YOU FINELY CHOP THE ROASTED EGGPLANT AND PEPPER ALMOST INTO A MASH – to make this dish creamy and it becomes a part of the dressing
👉 This is a very versatile dish, 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 (if stored well in an airtight container)
Welcome to Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator 🌱
Here you will find easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.
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Hello Friends! Hope everyone is doing well. As always, I love to hear from you guys! Let me known if you try this recipe 😊
Grasias por conpartir
Love your recipes!!
Slimming version: keep the skin on the aubergine/eggplant and pepper, roast some garlic too to add a mild sweet flavour, skip the maple syrup and olive oil, just use lemon juice for a simple dressing that you don't have to leave for 2 hours to marinade.
That looks like a great "night before" lunch prep for home made lunches. Great over a bed of green leafies🍃
Unsure about the maple syrup. Will probably skip it. 🙂
Looks delicious. Your recipes and videos never disappoint. Well done
just needs some bacon on top
Wow!…This looks delish! I’m doing a No Meat May Challenge and I was looking for some recipes and I love all the ingredients you used. This is a quick and easy meal. Thank You for sharing❤
Never been a fan of eggplant, however, I think this looks like a winner. Must try.👌🍆
That vinaigrette is kickass. ❤ from France and merci!
I like the way you cook…nice, fresh ingredients, the colours of the rainbow 🌈. One-woman show, you’re doing a beautiful job!🌸🌼🌺
More bean recipes please😋, all beans are delicious
Thank you 😊❤
We have tried couple of your recipes and we loved it, it gives us more options to have something to go toward to whenever we want to ease up on the meat!! ; ) thankyou.
Very good salad.
Wow, that looks amazing! I cant wait to try it and share it with my friends. I have a feeling this will be a new favorite for me <3
I always look forward to your posts ❤
Very nice recipe 😊
I’m really enjoying your channels video content! Great looking food! I love how you present each video! Beautiful! Thank you! ♥️
I have to make this salad. Looks amazing and so easy. You have the greatest very interesting recipes that I would never think of. Love your videos too😊
Hallo, from Croatia/Zagreb!!
Nice and healthy indeed
like alway love to learn alway get to learn diff ways espeacilly the dressing , can i roast/ bake the bell pepper / aubugine in the air fryer ?
Wish I could eat that through the screen! So healthy and beautiful, just like You! Thank you dear and enjoy your week! ❤
An educator in France here. I've tried many of your recipes. Thank you as always (but each time anew) for the brilliant cuisine.
Oeh, nice! I think I will add some garlic (fresh, paper on) garlic when I roast the peper and aubergine.
Wonderful timing! For I have an aubergine that I need to use. Let's see what you do with it.
Can you please make Muhammara from the Levant region?
These recipes are very healthy and affordable for most of us. I hope we get to have a change in the mentality of the people worldwide to shift to healthy food!