Smokey Mushroom, Brinjal and Baby Marrow Roll Ups
Whether you call it an eggplant, an aubergine or refer to it as brinjal, this vegetable turns an already healthy vegan meal into an antioxidant powerhouse.
Brinjal is incredibly rich in fibre as well as other essential nutrients. The fibre content not only helps to maintain digestive health, but it also protects heart health by lowering high levels of LDL (bad) cholesterol. Additionally, brinjal also contains anthocyanins – a flavonoid that has been linked to lowering the risk for both heart disease and stroke. In fact, one study published in journal Circulation linked a 32% lowered risk of heart attacks to anthocyanins.
The inclusion of the mushrooms and baby marrow offer their own incredible health benefits. Firstly, mushrooms are revered as superfoods due to various studies highlighting their ability to protect against neurodegenerative diseases as well as cancer (1,2). Secondly, baby marrows (often referred to as zucchini) are incredibly rich in phytonutrients.
For those who do not know, phytonutrients are plant compounds that help to ward off environmental threats. In regards to human health, these compounds help to combat inflammation – which is often at the core of many chronic diseases. Similar to the plants they protect, phytonutrients protect human health by fighting off the harmful effects of free radicals. The most popular form of phytonutrients are carotenoids, flavonoids and resveratrol- which is responsible for the benefits that wine provides.
Thus, if you’re looking to for a meal rich in phytonutrients and antioxidants, then enjoy this vegan mushroom and brinjal recipe from renowned food consultant Heleen Meyer.
Smokey Mushroom and Brinjal and Baby Marrow Roll Ups
1 small brinjal
2 big baby marrows
olive oil, for brushing
250g mushrooms, finely chopped
5ml smoked paprika
flat leaf parsley
1. Using a mandolin or vegetable peeler, thinly slice the brinjal and baby marrows lengthwise into long thin strips.
2. Brush each slice with olive oil and season with salt and pepper and grill on a braai or a griddle pan for 1-2 minutes per side. Set aside.
3. Heat 15ml olive oil in a pan and gently fry the mushrooms and smoked paprika for 5 minutes. Allow to cool and stir in the remaining ingredients.
4. Fill the brinjal and baby marrow slices with the smokey mushroom filling and roll up and serve.
5. Serve as a canape or as part of a tapas lunch.