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Mushroom and Eggplant Pilaf with Beans

Recipe posted on: 15 January 2015

Mushroom and Eggplant Pilaf with Beans

Recipe information

Serves: 4
Prep time: 25 minutes
Cook time: 50 minutes

Recipe nutrition

Calories: 400
Carbs: 80.1 grams
Protein: 13.0 grams
Fat: 4.8 grams

This vegetarian and vegan recipe is simple, quick and delicious, provides a lot of dietary fibre and is low in fat and the mushrooms provide a range of antioxidants, vitamins and minerals.


  • 1/2 cup borlotti beans, soaked overnight in cold water
  • 1 eggplant, chopped into 3cm pieces
  • 1 red capsicum, chopped into 3cm pieces
  • 400g Swiss Brown or Shiitake mushrooms
  • 1/4 cup vegetable stock
  • 1 large red (Spanish) onion, chopped finely
  • 3 cloves garlic, finely chopped
  • 1/3 cup organic currants
  • 1 Tspn ground coriander
  • 1 tspn ground cumin
  • 3 Tbsp fresh mint, finely chopped
  • 3 Tbsp fresh parsley, coarsely chopped
  • Extra virgin, cold pressed olive oil
  • 1 cup basmati rice, steamed or boiled


  1. Cook the drained beans in simmering water over medium heat for about 30 minutes, or until the beans are almost completely cooked.
  2. Put the eggplant and capsicum on an oven tray and spread some olive oil on them.
  3. Roast the eggplant and capsicum at 200°C (or 400°F) for about 20 minutes, turning over once, until they are golden in colour (do not let them get blackened).
  4. When the eggplant and capsicum are cooked, remove from the oven and set aside.
  5. Heat 1-2 tablespoons of the olive oil in a large saucepan.
  6. Cook the onion and spices over low heat until the onion is soft and spices become aromatic. Add a little water if the onion starts sticking to the pan.
  7. Add the mushrooms and increase the heat to medium-high.
  8. Add the vegetable stock, beans, garlic, lemon juice, currants, eggplant and capsicum.
  9. Season to taste with some salt.
  10. Cook over low heat for about 15 minutes, so that all the vegetables are cooked through.
  11. Meanwhile, wash the rice and steam or boil it to cook it.
  12. When the vegetables are cooked and the heat is turned off, stir in the mint and parsley
  13. Add equal portions of the cooked rice to 4 plates.
  14. Top with the vegetables and some coriander leaves.

To make this recipe low in carbohydrates and low GI, use either no rice or less rice - just substitute more vegetables in the recipe.

  Nutrition Information Amount % Daily
Calories 400 20.0%
Calories from fat 43 10.8%
Total fat 4.8 g 7.3%
Saturated fat 0.8 g 3.8%
Cholesterol 0 mg 0%
Sodium 301 mg 12.5%
Carbohydrate 80.1 g 35.6%
Dietary fibre 14.8 g 49.3%
Sugars 10.0 g n/a
Protein 13.8 g 8.7%
The % daily values are based on a diet of 2000 calories per day
These are approximate values.


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