EIWITRIJK RECEPT · FASE 4 · DINER

Stuffed aubergine with beef mince and bulgur

Roasted aubergine stuffed with mince and bulgur, a balanced Phase 4 oven dish for maintenance.

55 min totaal 4 porties 490 kcal p.p. 34 g protein

These stuffed aubergines with beef mince and bulgur bring Mediterranean cuisine to your table. Hollowed-out aubergines are generously filled with spicy mince, bulgur, tomato and a hint of cumin, and baked with crumbled feta until fragrant. With some fresh mint on top they come from the oven full of atmosphere and flavour.

In Phase 4, the maintenance rhythm, it's about a balanced and sustainable pattern, and this protein-rich dish sits nicely with that. The lean beef mince and feta together deliver a solid serving of protein for long-lasting satiety, whilst the bulgur adds complete, slow-release carbohydrates and fibre. The aubergine itself is light and fibre-rich, making this a balanced plate that supports your protein diet in the long term.

Lovely with a fresh salad of cucumber, tomato and red onion, or a spoonful of low-fat garlic yoghurt on the side. A squeeze of lemon and some extra mint elevate the Mediterranean flavours to a higher level.

Zo maak je het

  1. Preheat the oven to 200 degrees and roast the hollowed aubergines for 15 minutes.
  2. Cook the bulgur according to packet instructions.
  3. Fry the onion, garlic and mince until crumbly with cumin powder and the aubergine flesh.
  4. Stir in the tinned tomatoes and bulgur and simmer for 5 minutes.
  5. Fill the aubergines with the mixture and sprinkle with feta.
  6. Bake for 15 minutes and garnish with fresh mint.

Bewaren

Store the stuffed aubergines covered in the fridge and eat within two to three days. Reheat in the oven so the feta softens slightly.

Variatietips

Swap the beef mince for lamb or chicken mince, or use quinoa instead of bulgur. Pine nuts or a pinch of cinnamon adds an extra Eastern touch.

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