Fridge Friend Recipes
Miso-Glazed Aubergine Rice Bowl recipe
Sticky, savoury aubergine with a glossy glaze served over a comforting rice bowl. It’s a satisfying, umami-rich dish with a lovely balance of sweetness, saltiness and tenderness.
35 min · Easy · Japanese-inspired Jump to method
Ingredients
- 1 large Aubergine
- 150g Rice
- 2 tbsp Miso Paste
- 1 tbsp Soy Sauce
- 1 tbsp Honey
- 1 tbsp Rice Vinegar
- 1 tsp Sesame Oil
- 2 Spring Onions
- 1 tsp Sesame Seeds
| Nutrition | Per serving |
|---|---|
| Calories | 315 kcal |
| Protein | 7.6 g |
| Carbohydrates | 59.3 g |
| Fat | 4.9 g |
| Saturated fat | 0.7 g |
| Fibre | 4.3 g |
| Sugar | 8.4 g |
| Sodium | 760 mg |
Why this works
A moderately energy-dense vegetarian rice bowl with useful fibre, but fairly high sodium from miso and soy sauce and relatively low protein per serving.
Aubergine fibre and antioxidants. Aubergine contributes fibre and anthocyanin antioxidants, supporting gut health and adding plant compounds with potential cardiovascular benefits.
Fermented seasoning minerals. Miso provides some B vitamins and mineral content, but it also significantly increases sodium, so portion size matters if salt intake is a concern.
Sesame and spring onion nutrients. Sesame seeds and spring onions add small amounts of healthy fats, vitamin K and flavour without many calories.
Method
- Preheat the oven to 220°C (Fan 200°C, 428°F, Gas Mark 7). Line a baking tray with baking paper.
- Cut the aubergine into thick wedges or chunks. Place on the tray and roast for 20 minutes until starting to soften and colour.
- Mix the miso paste, soy sauce, honey, rice vinegar and sesame oil in a bowl to make the glaze.
- Brush the glaze over the aubergine, turn to coat well, then return to the oven for 8-10 minutes until sticky and caramelised.
- Cook the rice according to the packet instructions.
- Divide the rice between bowls, top with the glazed aubergine, and finish with sliced spring onions and sesame seeds if using.
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