If you’ve only got 10 minutes to throw together a nutritious lunch, then this recipe from Farmer J could be just what you need. It centers around the humble aubergine, a nutrient-dense plant that’s reserved for under-seasoned baba ganoush in this country but which is a star ingredient in many Middle Eastern dishes. 

Forget frying or boiling them (both methods render them totally tasteless); to get the most out of an aubergine, you need to roast it. You don’t need a barbeque or fire pit either – simply pop it onto a gas ring and let the flames do the rest (keeping a watch on it, obviously). Rotate every few minutes to allow for the whole thing to cook. As the skin turn black, the flesh becomes soft and flavoursome. 

From a nutrient perspective, these fruits (they’re full of seeds) are packed with inflammation-reducing antioxidants – especially anthocyanins, which give them their distinctive purple colour. Thanks to their high fibre and polyphenol content, aubergines have also been found to keep blood sugar stable – so you won’t struggle with that familiar post-lunch lull after making this dish.

This recipe simply asks that you roast your aubergine and then cover in a variety of nuts and flavourings – the most distinctive being tahini. Made from crushed sesame seeds, it’s a favourite ingredient everywhere from Tel Aviv to Cairo. Rich in monounsaturated fats, it’s been found to help lower bad cholesterol and saturated fat levels, as well as containing compounds that may improve brain health. Various studies have found that sesame antioxidants can prevent the formation of harmful plaques in the brain and product the organ from free radical damage.

We recommend serving with a couple of flatbreads so you can mop up any incidental juices.

2 medium aubergines

Raw tahini

1 lemon

50g roasted pistachios

50g pomegranate seeds

10-12 firm blueberries

Date syrup

Sea salt

Extra virgin olive oil

1. Char the aubergines on an open flame (you can do this on the hob) or grill for at least five minutes on each side. The skins should be black and the flesh soft to the touch.

2. Transfer them to a sieve and allow them to cool slightly.

3. Once cooled, either peel the aubergines (keeping the stalk attached) or simply cut in half, score the flesh and use a fork to bring it away from the peel (which tastes great).

4. Place the aubergines on a plate and, using a knife, gently flatten and spread them thinly.

5. Drizzle with lemon juice and sprinkle sea salt. This step can be done up to two hours before serving.

6. Add the remaining toppings and finally, scatter lots of reserving extra virgin olive oil over the whole thing.

Recipe and image courtesy of Farmer J