3 Simple Aubergine Recipes and Why This Superfood Deserves a Spot on Your Plate
Aubergine season is here! These glossy, purple veggies are not only gorgeous on the plate—they’re packed with fibre, antioxidants, and nutrients like vitamin K, manganese and B vitamins. Whether you crave hearty, light, or indulgent dishes, we have you covered with three simple recipes that are ready in under an hour.
🌿 Health Benefits of Aubergine
- Antioxidant‑Rich: Contains nasunin, which shields cells from oxidative damage.
- Heart Support: High in soluble fibre and potassium to help manage cholesterol and blood pressure.
- Low‑Calorie & Filling: Great for weight‑conscious or balanced eating.
- Vitamins & Minerals: A useful source of vitamin C, K, B6, and manganese.
- Blood‑Sugar Friendly: Polyphenols may help moderate glucose absorption.
Aubergine Bake with Tomato Ragu & Mozzarella (Layered Comfort Food)
| Ingredient | Quantity |
|---|---|
| Large aubergines | 2, sliced into rounds |
| Olive oil | 2 tbsp |
| Onion & garlic | 1 onion, 2 garlic cloves |
| Chopped tomatoes | 1 tin |
| Tomato purée | 1 tbsp |
| Dried oregano | 1 tsp |
| Salt & pepper | to taste |
| Mozzarella cheese | 125g, sliced or torn |
Method:
- Heat oven to 180 °C (350 °F). Lightly oil and roast aubergine slices for 10–15 minutes.
- Meanwhile, sauté onion and garlic in olive oil, stir in tomatoes, purée, oregano, salt, pepper—simmer 10 minutes.
- In a baking dish: alternate layers of aubergine, ragu, mozzarella; finish with cheese.
- Bake 20 minutes until bubbly and golden. Serve warm with crusty sourdough or simple salad.
Grilled Aubergine with Garlic‑Yogurt Drizzle (Charred & Tangy)
Ingredients:
- 1 large aubergine, sliced lengthwise
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 150g Greek yogurt
- 1 garlic clove, crushed
- Fresh parsley
Method:
- Brush aubergine with oil, sprinkle paprika.
- Grill 3–4 minutes per side until soft with char marks.
- Mix yogurt with garlic, season with salt/pepper.
- Drizzle over aubergine; garnish with parsley.
Aubergine Caponata Salad with Honey‑Lemon Dressing (Sweet, Tangy & Crunchy)
Ingredients:
- 1 aubergine, cubed
- 1 small red pepper, diced
- ½ red onion, thinly sliced
- 1 celery stalk, sliced
- 2 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 tbsp honey
- Handful of toasted pine nuts or chopped almonds
- Fresh basil or parsley
Method:
- Sauté aubergine, pepper, onion, celery in olive oil until softened and slightly golden.
- Remove from heat, stir in vinegar and honey while warm.
- Let cool slightly, then toss with nuts and fresh herb. Serve warm or at room temp on crunchy toast or alongside grilled halloumi or bread.
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