Baked Aubergine with Rice and Kidney Beans: Easy Healthy Recipe

Michaela from Fit Recipes By Michaela
Published 8 months ago
0 ratings

Baked aubergine with rice is an easy and delicious meal made with tender aubergine, rice, kidney beans, garlic, and a bit of soy and Worcestershire sauce. I add mozzarella on top and bake it until golden. It’s perfect for family dinners, meal prep, or whenever you want something healthy and comforting.

Baked Aubergine with Rice and Kidney Beans: Easy Healthy Recipe
category Fitness
meal type Dinner
difficulty Easy
Prep 15 mins
Cook 35 mins
Serves 4

Nutrition

  • Calories 583kcal 168kcal
  • Fat 16.2g 4.7g
  • Carbs 83.3g 24.0g
  • Proteins 30.5g 8.8g
  • Fibre 16.6g 4.8g

Ingredients

  • Main Recipe

On the Top

Spoon measurements may change based on how you scoop the ingredients.

For the most accurate results and nutrition info, it’s best to use grams.

tsp = teaspoon
tbsp = tablespoon

Method

Why I Like this Recipe

I like this recipe because it’s both comforting and healthy. The aubergine gets soft, the rice soaks up the sauce, and the beans add protein. With golden mozzarella on top, it feels like a treat but is still good for you.

Tips and Variations

  • You can use light cheddar or crumbled feta instead of mozzarella for a different taste.
  • Add cooked lentils or chickpeas for extra protein.
  • Mix in chopped spinach or kale before baking to add more greens.
  • Add chilli flakes or smoked paprika for more spice.
  • Use reduced-fat cheese or simply less cheese to make the dish lighter.
  • Serve with a green salad and a squeeze of lemon to add freshness.
  • Add roasted vegetables on the side if you want a bigger meal.
  • This recipe is also great for meal prep and makes a tasty lunch the next day.

Meal Storage

Let the bake cool before storing. Put any leftovers in an airtight container and keep them in the fridge for up to 3 days. Reheat in the oven or microwave until hot.

Freezer tips

For extended storage, freeze at -18 °C in airtight containers for up to 2 months.

Defrost overnight in the fridge before reheating.

Frequently Asked Questions

Yes! You can put the dish together ahead of time, cover it, and keep it in the fridge. When you’re ready to bake, just add 5 to 10 extra minutes to the cooking time.
Absolutely. Let the bake cool completely, then portion it into containers and freeze for up to 2 months. Defrost overnight in the fridge before reheating.
Yes, just swap the mozzarella for a vegan cheese alternative or use nutritional yeast for a cheesy flavour.
Long-grain rice works best because it stays fluffy, but you can also use basmati or brown rice if you want more fibre.
Lightly salt the aubergine slices and let them sit for 15 minutes before cooking. This helps draw out extra moisture.

Closing Note

This cheesy baked aubergine with rice is healthy comfort food you’ll want to make again and again. Enjoy it hot from the oven, or save some for a quick meal the next day.

  • 💪 High Protein
  • 🧊 Freezer Friendly

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