Aubergine and green pepper in miso flavour 

/ Haruka Sugiyama

Description: A lot of seasonings, but heating only 10 minutes. Extremely soft aubergine has such a nice flavour of miso.
Serves: 2
Cooking time: 10 minutes

Ingredients

  • Green pepper – chopped, 1 small pieces or 80g
  • Aubergine – chopped, 1 piece or 200g
  • Pork belly – chopped, 60g
  • Soy sauce – 2 teaspoons
  • Mirin cooking wine – 1 teaspoon
  • Sake cooking wine – 1 teaspoon
  • Miso – 2 teaspoons
  • Ginger – pureed, 1 teaspoon
  • Garlic – pureed or chopped, 2 cloves
  • Sunflower – 1 tablespoon
  • Sesame seeds – 2 teaspoons (ground 1 teaspoon)
  • Water – 100mL

Method

1. In a non-stick frying pan, add the oil and cook the garlic, pork, aubergine, and green pepper for a few minutes.
2. Add the soy sauce, mirin, sake, miso, ginger, water, and 1 teaspoon of ground sesame. Cook well.
To serve: Sprinkle sesame seeds on top.

Nutritional Values Per Serving

KcalProteinFatCarbsFibreSugarsSaltSaturated Fat
293.26.0g25.0g12.6g4.5g5.7g1.4g6.6 g
14.7%12.1%35.8%4.8%14.9%6.3%23.0%33.2%
*These values are approximate and based on the value from ingredients prepared before cooking (Reference USDA). Percent daily values are based on a 2,000 calorie diet. Your daily values may vary depending on your calorie needs. Magnesium, Phosphorus, Potassium, Zinc, Folate, Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin E are over 10%, Vitamin B1 and Vitamin B6 over 20% and Vitamin C are over 80% of an adult’s daily reference intake. However, some vitamins may be lost while cooking.

Nutritional Tips

Fibre is one of the essential nutrients for our body. Fibre helps to lower the risk of heart disease, type 2 diabetes and some types of cancer. In addition, fibre is important for your gut health too (fibre can be fermented in the colon). There are many studies, for example, this one explains why fibre is beneficial ( Kaczmarczyk et al, Metabolism. 2012 Aug; 61(8): 1058–1066. ). Fibre are not digested and they play an important role in changing how nutrients are absorbed to our body. They are rich in fruits (berries are good), vegetables (Try eating potatoes with skin ! Do not throw away the skin if you can eat them), nuts, and beans.

You can add more vegetables in this recipe to increase your fibre intake. Broccoli, carrots, cabbage, pumpkins, sweet potatoes, onion, spring onions, lotus roots, pak choi. It is not necessary to have all the fibre intake from meals, you can have fruits or nuts as a snack to achieve the daily recommendation.

In the U.K, the government guidelines states 30g of fibre a day should be consumed to achieve the healthy balanced diet (https://www.nhs.uk/live-well/eat-well/how-to-get-more-fibre-into-your-diet/)

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