Eggplant, beef & tomato ragu
Part of the nightshade family of vegetables (as are tomatoes), eggplants (aubergine) have a lovely purple skin which is high in antioxidants. Although you can find eggplants in other colours as well, choose one which is firm, smooth and shiny. Smaller aubergines are sweeter and have a thinner skin. Avoid larger ones which are more bitter with a tougher skin. To get the most benefits from this vegetable, cook it with it’s skin on.
Eggplants pair well with tomatoes and herbs and can be grilled, roasted or stewed. To remove the bitterness from large aubergines, simply slice or chop the vegetable before you start the recipe. Sprinkle salt on the flesh and leave it for about half an hour. Rinse the salt off and pat dry.
The recipe below is a variation of the traditional beef bolognese, with added vegetables which are finely chopped or grated and ideal for fussy eaters as the eggplant melts and makes the most deliciously thick sauce . Serve this with pasta or zoodles of your choice.
EGGPLANT, BEEF & TOMATO RAGU
Serves 4
4 tablespoons extra virgin olive oil
500g organic beef mince
4 cloves garlic, peeled and diced
1 medium eggplant, finely diced
4-5 medium ripe tomatoes, grated
2 teaspoons tomato paste
1 cup water
handful fresh basil, roughly torn or chopped
sea salt and freshly ground black pepper, to taste
Sauté the beef in olive oil until browned, add the garlic and eggplant and cook for a few minutes until the vegetables have softened.
Add the tomato, tomato paste, water and seasoning.
Simmer for 30 minutes with the lid on, until the liquid thickens. Remove from heat and stir in the fresh basil leaves.
Note: this recipe can be stored in the freezer for up to 3 months.
