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Aubergine, Quinoa, Feta and Fresh Herbs

Quinoa is a great ingredient to use instead of couscous and pasta and is lovely in Mediterranean style dish. It is low in FODMAPs and should be tolerated by most people with IBS.

Health Benefits  - low FODMAPS, IBS

 

Preparation Time 30 minutes
Cooking Time 15 minutes
Servings 4

Ingredients

  • 2 aubergines
  • cooking salt
  • 1 tbsp olive oil
  • 200g quinoa
  •  2 tbsp pine nuts
  •  80g cherry tomatoes, chopped
  • 1 tbsp chopped chives
  • 1 tbsp chopped parsley
  • 150g feta cheese, crumbled 
  • sea salt and freshly ground black pepper to garnish

Method

  1. Preheat oven to 200°C/Gas mark 6.
  2. Cut the aubergines lengthways into 1.5cm thick strips and lay on a baking tray.
  3. Sprinkle with salt and leave for 15 minutes.
  4. Rinse the aubergine slices well under cold water and pat dry.
  5. Lightly oil a couple of large baking trays and the lay the aubergine slices in rows.
  6. Dribble with a little olive oil and place in the oven to cook until tender for about 15 minutes.
  7. Meanwhile place the quinoa in a pan with twice the volume of water and bring to the boil.
  8. Reduce the heat and simmer the quinoa for 8 minutes or until just tender.  
  9. Drain the quinoa and place in a bowl with the remaining ingredients. Season well.

When the aubergine slices are tender and beginning to turn golden brown remove from the oven and spread a tablespoon of quinoa mixture on the top of each aubergine slice. Return the aubergine slices to the oven and cook for a further 10 minutes.  Serve the aubergine hot from the oven.

 

Per portion (252g)

Per 100g

Calories

340kcal

137kcal

Fat

 17.7g

7.2g

Protein

15.1g

6.1g

Carbohydrate

 32.1g

13g

Sugars

 7.1g

2.9g

Fibre

4g

1.6g

Sodium

 822mg

333mg

FODMAPs

None

 

Starters

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