Aubergine, Quinoa, Feta and Fresh Herbs
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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
- Preheat oven to 200°C/Gas mark 6.
- Cut the aubergines lengthways into 1.5cm thick strips and lay on a baking tray.
- Sprinkle with salt and leave for 15 minutes.
- Rinse the aubergine slices well under cold water and pat dry.
- Lightly oil a couple of large baking trays and the lay the aubergine slices in rows.
- Dribble with a little olive oil and place in the oven to cook until tender for about 15 minutes.
- Meanwhile place the quinoa in a pan with twice the volume of water and bring to the boil.
- Reduce the heat and simmer the quinoa for 8 minutes or until just tender.
- 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.
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|
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 |
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