High-Protein Roasted Aubergine with Creamy Tomato Bean Sauce
This dish features roasted aubergine halves topped with a luscious creamy tomato bean sauce, flavored with garlic, herbs, and a touch of lemon. Protein-rich beans make it a complete vegetarian meal, while tahini or yogurt adds creaminess without heavy cream.
⏱ Time
Prep: 15 minutes
Cook: 35 minutes
Total: ~50 minutes
Ingredients
For the Roasted Aubergine
2 large aubergines (eggplants), halved lengthwise
2 tbsp olive oil
1 tsp smoked paprika
½ tsp cumin
Salt & pepper, to taste
For the Creamy Tomato Bean Sauce
1 tbsp olive oil
1 small onion, finely chopped
3 garlic cloves, minced
1 can (14 oz / 400 g) chopped tomatoes
1 can (14 oz / 400 g) cannellini beans (or white beans), rinsed & drained
1 tbsp tomato paste
½ cup Greek yogurt or 2 tbsp tahini (for creaminess — vegan option: tahini or coconut yogurt)
1 tsp dried oregano
½ tsp paprika
½ tsp chili flakes (optional)
Salt & pepper, to taste
Juice of ½ lemon
For Garnish
Fresh parsley or basil, chopped
Toasted pine nuts or pumpkin seeds (optional)
Instructions
1. Roast Aubergine
Preheat oven to 400°F (200°C).
Score the cut side of each aubergine half in a crisscross pattern.
Brush with olive oil, sprinkle with paprika, cumin, salt, and pepper.
Place cut side up on a baking tray and roast 30–35 minutes until golden and soft.
2. Make Creamy Tomato Bean Sauce
Heat olive oil in a skillet over medium heat.
Add onion and sauté 5 minutes until softened.
Stir in garlic, cook 1 minute.
Add chopped tomatoes, tomato paste, beans, oregano, paprika, and chili flakes if using.
Simmer 10 minutes, stirring occasionally.
Stir in yogurt (or tahini) and lemon juice, then season to taste.
3. Assemble Dish
Place roasted aubergine halves on plates.
Spoon the creamy tomato bean sauce generously over them.
Garnish with parsley and toasted nuts/seeds.
Notes & Tips
Protein Boost: Add cooked quinoa or lentils into the sauce for even more protein.
Extra Creamy: Blend half the sauce with a hand blender for a silky texture.
Meal Prep: Roast aubergine and prep sauce ahead; reheat gently before serving.
Pairing: Serve with warm pita, couscous, or brown rice for a fuller meal.
❓ Frequently asked questions FAQ
Q: Can I grill the aubergine instead of roasting?
A: Yes — grilling gives a smoky flavor. Brush with olive oil first to prevent sticking.
Q: Can I use other beans?
A: Absolutely — chickpeas, butter beans, or navy beans also work well.
Q: How do I prevent the yogurt from curdling in the sauce?
A: Remove the pan from heat before stirring in yogurt, and use room-temperature yogurt.
Nutritional Information
Calories: ~370
Protein: 17 g
Fat: 16 g
Carbs: 40 g
Fiber: 12 g
Sodium: 520 mg