Serves 2
This is a rich, creamy stew that pops with flavour. It is packed with protein and with the addition of amaranth it includes a source of complete protein. Amaranth is also gluten free so a suitable option for anyone with a sensitivity to gluten.
Per 200g (half a tin) chickpeas contain 12.8g of protein. Other high sources of protein in this meal are amaranth, broccoli, coconut milk, almond butter and nutritional yeast.
I calculated that 1 portion of this dish contains just over 38g of protein. This was just by combining the high protein foods. If I were to include the trace quantities too, then this number would increase further.
Ingredients
1 aubergine
1 red onion, diced
2 garlic cloves, diced
2 handfuls of broccoli, cut into pieces
1 tbsp miso paste
1 tbsp tamari
1 tbsp almond butter
2 tbsp nutritional yeast
1 x 400g tin of coconut milk
1 x tin of chickpeas, drained
1 lime, juiced
100g amaranth
step1
Preheat the oven to 200°C
Cut the aubergine lengthways, pierce the flesh a few times with a knife and drizzle with oil. Make sure not to pierce the whole way through the aubergine.
step2
Place the aubergine in the oven and roast for 25-35 minutes. Remove from oven and leave to cool.
step3
In a large frying pan, heat some oil and add the onion and sauté for 5 minutes. Add the garlic and broccoli, continue to cook for a further 5-10 minutes.
step4
Once softening, add the miso, tamari, almond butter and nutritional yeast. Cook for a couple of minutes before adding the coconut milk, chickpeas and lime juice.
step5
Stir and bring to the boil. Reduce to a simmer and leave with the lid on to simmer for 20-30 minutes.
step6
As the stew cooks, Prepare the amaranth. Bring a saucepan of water to the boil, then add the amaranth. Reduce the heat slightly and allow to cook.
step7
After 20 minutes, check the amaranth, it should nearly be cooked through. Roughly chop the cooled aubergine into bitesize pieces and stir through the stew.
step8
After a further 10 minutes, everything should be cooked through nicely.
Notes
- Cook the amaranth in some stock for some extra flavour. Alternatively, you could cook with some ground cumin, harissa or chilli flakes.
- This is really delicious with the addition of peas, another great source of protein too.
- If short for time, you could roast the aubergine ahead of time and allow it to cool. Then simply cut it up and reheat at the time of cooking.
Allergens: nuts
This recipe is adapted from Deliciously Ella’s Aubergine Stew.
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