You too will want to clear the square and bring out the camel drum and guitar and Rock the Casbah after feasting on this Moroccan Beef, Eggplant and Chickpea Bake. When Justin’s mother and father came to lunch a few week’s back we served this exotic chickpea bake and they didn’t just like it, they loved it! The verdict was unanimous – no clash of opinions! We served the chickpea bake with Roasted Cauliflower Salad. Recipe thanks to the Get Food Fit blog by Tracey Pattison.
- Serves 6-8
- Preparation and cooking time: 45-60 minutes
Nutritionist’s tip: there are incredibly easy ways to eat more dietary fibre, one of which is to toss in a tin of chickpeas (lentils, kidney beans or black beans, for example) into soups, stews, curries or savoury bakes, like this Moroccan Beef, Eggplant and Chickpea Bake. What’s the big deal about fibre? Well, most of us, in fact 6 out of 10 Australians, aren’t eating enough dietary fibre, which is packed with key health benefits. Dietary fibre keeps our digestive system healthy and is critical for our overall wellbeing. It is found in fruit, vegetables, wholegrains, nuts, beans (♥) and legumes (♥). There are 3 different types of dietary fibre and we should include all three in our diet to maximise our health and wellbeing. 1) Insoluble fibre – adds bulk to your poo, helping to minimise constipation (and haemorrhoids). Whole grains, fruit, vegetables and nuts are high in insoluble fibre; 2) Soluble fibre – lowers your ‘bad’ (LDL) cholesterol levels and moderates blood sugar levels. Examples include, oats (preferably rolled), psyllium and dried beans/pulses (♥); 3) Resistant starch – is a prebiotic and assists in the production of ‘nice’ bacteria in the large intestine, improving overall bowel health. Potatoes (particularly cooked, eaten cold), whole grains (cooked eaten cold), unripe bananas, pasta (cooked, eaten cold) and lentils (♥) contain resistant starch.
- 1 tablespoon extra virgin olive oil
- 750g Heart Smart beef mince or lean beef mince
- 1 tablespoon of Moroccan seasoning spice mix or 80g tube Moroccan Stir-In Seasoning
- 400g (14 oz) tinned tomatoes, diced
- 1 ½ cups beef stock (salt reduced)
- 400g (14 oz) tinned chickpeas (no added salt), rinsed and drained
- 1/3 cup fresh coriander leaves, chopped, plus extra to serve
- 4 large tomatoes, sliced into rounds
- 400g (14 oz) chargrilled sliced eggplant
- 1 cup three cheese blend grated cheese (combination of cheddar, mozzarella and parmesan)
- Preheat the oven to 200ºC (180ºC fan-forced or 392ºF). Grease a 5cm (2 inch deep), 20cm (8 inch) x 30cm (12 inch) rectangular baking dish.
- In a deep frying pan over a medium-high heat, cook the mince, breaking up the lumps with a wooden spoon, for 5 minutes or until browned. No need to add oil to the pan. Stir in the Moroccan seasoning, tinned tomatoes, stock and chickpeas. Bring to the boil.
- Reduce the heat to medium-low. Simmer, stirring occasionally for 10 minutes or until the sauce thickens. Remove the pan from the heat. Stir in the coriander.
- Spoon half of the mince mixture into the prepared dish, spreading to cover the base evenly. Layer half of the tomato slices and half the eggplant slices, overlapping the slices over the mince mixture. Spoon the remaining mince over the tomato and eggplant to cover. Layer the remaining tomato and eggplant, overlapping slices, over the mince mixture.
- Sprinkle the cheese-blend and bake for 15 minutes, or until the cheese has melted.
- To serve, scatter with extra fresh coriander.
- Delish factor: 4.5 out of 5 stars
- Suitable to freeze: Portion into meal sized serves in airtight containers, cool completely in the fridge, cover and freeze for up to 3 months.
If you make this chickpea bake recipe let me know how it turned out. Leave a comment below and/or share an image of your creation on social media @Janettebridger or #beanthinkingaboutpulses