Gemma Getting a variety of fruit and veg on your plate has lots of health benefits. If you are cooking homemade food you have a higher chance of getting variety into your diet. In this Miso and chilli, aubergine and courgette salad I show you how to increase the plants on your plate.
You can make this this Miso and chilli, aubergine and courgette salad in advance and take it for your lunch, it is as delicious cold as it is warm. If you are wanting to increase the amount of plants on your plate this is a great recipe to start with.
Tips
- Use a packet of microwave oats as a speedy way to add grains to your plate
- We keep a tub of mixed seeds in the cupboard to add to a whole host of dishes
- I steam my kale in a little microwave tub with a bit of water for 2.5 mins
- Skry yogurt is a must in my opinion – it’s thick and creamy texture is essential in this recipe
- If your aubergine and courgette is still a bit firm cook for longer, all appliances vary
- If you haven’t got an airfryer use the oven, it’s less economical so your cooking time will at least double
Miso and chilli, aubergine and courgette salad
In this winter salad I show you how adding a few spoonfuls of seeds and a packet of microwave oats to your plate can take a meal from a 5 plants (aubergine, courgette, coriander, kale and lemon) to 9 plants (sunflower, sesame and pumpkin seeds and oats) with minimal fuss. You can make this winter salad in advance and take it for your lunch. It is as delicious cold and it is warm.
Ingredients
- 2 tbsp olive oil
- 1 tbsp miso paste
- 1 tbsp chilli oil
- 1 tsp light soy sauce
- 1 aubergine
- 1 courgette
- 2 tbsp skry yogurt
- 1 tbsp tahini paste
- 1 lemon
- 1 pouch microwave oats
- handful chopped fresh coriander
- 1 tsp tracklements fresh chilli jam
- a handful of shredded kale
- 20g feta
- 4 tspa mixed seeds
Instructions
- In a bowl mix together your olive oil, miso paste, chilli oil and soy sauce
- Slice your aubergine (1cm disks) and courgette (2" slices) and add to the bowl with your dressing. Mix and then move to the airfryer for 15 mins on 170ºc (or until soft and crispy around the edges)
- In a separate bowl mix the skry (the thickness of this yogurt is an important detail plus it has a high protein content to satisfy your appetite) tahini paste, rind and juice of 1/2 a lemon and then give it a good mix and set aside
- Cook your pouch of oats according to the pack. Mine went in the microwave for 2 minutes
- Steam your kale (I used the microwave by using a little steam tub and a dash of water) when finished squeeze the other 1/2 lemon over your kale
- When your aubergine and courgette is ready (soft and crispy) dress with coriander (shredded) and the chilli jam. It is important that this step happens while the aubergine and courgette is still warm
- Plate up. Spread a layer of your yogurt and tahini mix on your plate, add the cooked oats, the dressed aubergine and courgette. Then add the kale, a few teaspoons of mixed seeds and finally crumble the feta over the top.
