Aubergine & Walnut Ragu

Vegetarian
Aubergine & Walnut Ragu
Print
Share:
Prep: 20 mins Cooks: 40 mins

Ingredients (Serves 6)

Metric
Imperial

  • 200 g baby tomatoes
  • 400 g aubergine3cm cubed
  • 50 g walnutsroughly chopped
  • 2 tbsp olive oil
  • 100 g celeryfinely diced
  • 10 g rosemaryfinely sliced (needles)
  • 150 g puy lentils (dried)soaked in water for at least 20 minutes, then drained
  • 400 ml waterboiling
  • 10 g parsleyfinely sliced
  • 15 g parmesan cheesefinely grated
  • 10 g dried wild mushroomsPorcini. rehydrate in warm water for 10 minutes, drained and rinsed
  • 1 carrotfinely diced
  • 1 shallotfinely diced
  • 2 anchovies in oilroughly chopped (from a tin. optional)
  • 1 chopped tomatoes (can)
  • 6 sundried tomatoessliced

For the marinade

  • 30 ml olive oil
  • 20 ml balsamic vinegar
  • 1 tsp red chilli flakes
  • 6 garlic clovesroughly chopped

Italian food is one of my go-to cuisines when I’m making a meal for more than four people. The simplicity of ingredients and cooking methods make it much less stressful in the kitchen, so you can focus on enjoying the company of your guests. Here, I’ve drastically reduced the amount of time it takes to make a traditional ragu and added nutrient-dense vegetables at every step. The nuts provide Omega-3 fats, plus lentils give the dish a good amount of fibre. In combination, these ingredients have a positive impact on your gut microbes, lower inflammation and taste delicious. I usually serve this with a simple green salad as it’s quite satisfying.

Prep: 20 mins Cooks: 40 mins

Ingredients (Serves 6)

Metric
Imperial

  • 200 g baby tomatoes
  • 400 g aubergine3cm cubed
  • 50 g walnutsroughly chopped
  • 2 tbsp olive oil
  • 100 g celeryfinely diced
  • 10 g rosemaryfinely sliced (needles)
  • 150 g puy lentils (dried)soaked in water for at least 20 minutes, then drained
  • 400 ml waterboiling
  • 10 g parsleyfinely sliced
  • 15 g parmesan cheesefinely grated
  • 10 g dried wild mushroomsPorcini. rehydrate in warm water for 10 minutes, drained and rinsed
  • 1 carrotfinely diced
  • 1 shallotfinely diced
  • 2 anchovies in oilroughly chopped (from a tin. optional)
  • 1 chopped tomatoes (can)
  • 6 sundried tomatoessliced

For the marinade

  • 30 ml olive oil
  • 20 ml balsamic vinegar
  • 1 tsp red chilli flakes
  • 6 garlic clovesroughly chopped

Preheat the oven to 220°C/200°C fan/gas 7.

Mix the marinade ingredients in a bowl and season with salt and pepper.

Scatter the baby tomatoes, aubergine chunks and walnuts in an oven dish and pour over the marinade. Mix everything together well and bake in the oven for 30–35 minutes until the aubergine and tomatoes have softened and the walnuts have browned, tossing the mixture halfway through so it cooks evenly.

Meanwhile, heat the olive oil in a large saucepan over a medium heat, add the celery, carrot, shallot and rosemary, season with salt and pepper and sauté gently for 5 minutes until softened. Add the anchovy fillets (if using), lentils and mushrooms and cook for a further 2 minutes to allow the flavours to infuse. Add the tinned tomatoes, boiling water and sun-dried tomatoes, bring to a simmer and cook for 15 minutes until the liquid has reduced to a thicker sauce consistency. Add the roast aubergines, baby tomatoes and walnuts and simmer for 5 minutes until the puy lentils have cooked but still have a slight bite to them.

Sprinkle over the parsley and Parmesan and serve.

Tip

You could also use any pre-cooked lentils you like for added protein and fibre, or you can leave them out if you prefer a less substantial meal.

get started

The Doctor’s Kitchen App

Download our app to get access to all of our recipes, with specific suggestions tailored to your health needs.

SUBSCRIBE

Free 7 day meal plan

Sign up to our newsletter and receive a free copy of our breakfast, lunch and dinner plan to kick start your healthy eating.