Roast aubergine & lentil tahini bowls
Deeply roasted aubergine over lentil couscous, with tomato, parsley and a creamy lemon-tahini drizzle. A satisfying vegan bowl.
At a glance
Vegan · 20 minutes active preparation · 45 minutes total · meal
Method range: 2–2 servings.
Contains: gluten, sesame, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 2800 kJ
- Protein
- 26.8 g
- Carbs
- 66.3 g
- Fat
- 28.0 g
- Iron
- 7.2 mg
- Calcium
- 200.2 mg
- Folate
- 112.0 µg
- Vitamin C
- 58.8 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.
- Aubergine (eggplant), raw and unpeeled500 g
- Lentils, boiled without salt and drained300 g
- Couscous, dry100 g
- Cherry tomatoes, raw200 g
- Fresh flat-leaf parsley20 g
- Tahini45 g
- Lemon juice45 g
- Garlic, peeled5 g
- Ground cumin3 g
- Olive oil25 g
- Iodised salt3 g
- Ground black pepper1 g
- Water: 125 g couscous, 75 g tahini sauce200 g
Method
- Heat the oven to 230°C conventional / 210°C fan. Cut aubergine into 2.5 cm cubes. Toss thoroughly with oil, cumin, pepper and 2 g salt. Spread on a large baking tray with gaps; use two trays if crowded. Roast for 25–35 minutes, turning once, until browned and completely soft inside.
- Prepare enough lentils by boiling without salt according to their packet, then drain and weigh 300 g cooked lentils. The listed weight is cooked, not dry. Keep warm. This step can run while the aubergine roasts; use lentils that hold their shape rather than split red lentils.
- Put dry couscous in a heatproof bowl with the remaining 1 g salt. Pour over 125 g boiling water, cover for about 5 minutes or follow the packet ratio, then fluff with a fork. Fold in the warm drained lentils, halved tomatoes and chopped parsley.
- Finely grate the garlic. Whisk it with tahini and lemon juice, then gradually whisk in the remaining 75 g water until creamy and pourable. Tahini may stiffen initially; keep whisking as you add the water.
- Divide the lentil couscous between two bowls. Top with the soft roasted aubergine and drizzle over all the sauce. If the aubergine is still spongy or firm, return it to the oven before serving; browning alone does not mean it is tender.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 2800 kJCooking estimate incomplete | — | |
| 26.8 gCooking estimate incomplete | — | |
| 28.0 gCooking estimate incomplete | — | |
| 21.1 gCooking estimate incomplete | 85%AI · reported contribution only | |
| 66.3 gCooking estimate incomplete | — | |
| 200 mgCooking estimate incomplete | 20%RDI · reported contribution only | |
| 68 µgCooking estimate incomplete | 46%RDI · reported contribution only | |
| 7.2 mgCooking estimate incomplete | 40%RDI · reported contribution only | |
| 0.00 µgCooking estimate incomplete | 0%RDI · reported contribution only | |
| 112 µgCooking estimate incomplete | 28%RDI · reported contribution only | |
| 58.8 mgCooking estimate incomplete | 131%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Independently developed and editorially reviewed; not kitchen-tested. Timings are estimates; use stated doneness cues. Original batch size reviewed. Ingredient identity evidence does not certify allergen-free manufacture.
MorselMetrics kitchen ideas · MorselMetrics original recipe content
Original AI-assisted recipe development for MorselMetrics. Editorially reviewed; not kitchen-tested. Nutrition calculated from attributed food-composition sources.
Calculation assumptions & recipe adaptations
Estimated from specified weighed ingredient inputs using existing AFCD records. Cooked rice and lentils use cooked/drained weights; canned foods use drained weights. All measured salt, oil and sauces are counted. Cooking losses, discarded zucchini liquid and retained residues are not measured; unknown nutrient values stay unknown. No unlisted garnish or accompaniment is included. Not kitchen-tested.
- Aubergine (eggplant), raw and unpeeled: Whole-recipe edible weight.
- Lentils, boiled without salt and drained: Whole-recipe edible weight.
- Couscous, dry: Whole-recipe edible weight.
- Cherry tomatoes, raw: Whole-recipe edible weight.
- Fresh flat-leaf parsley: Whole-recipe edible weight.
- Tahini: Whole-recipe edible weight.
- Lemon juice: Whole-recipe edible weight.
- Garlic, peeled: Whole-recipe edible weight.
- Ground cumin: Whole-recipe edible weight.
- Olive oil: Whole-recipe edible weight.
- Iodised salt: Whole-recipe edible weight.
- Ground black pepper: Whole-recipe edible weight.
- Water: 125 g couscous, 75 g tahini sauce: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- Aubergine (eggplant), raw and unpeeled: Eggplant, unpeeled, fresh, raw
- Lentils, boiled without salt and drained: Lentil, dried, boiled, drained
- Couscous, dry: Couscous, uncooked
- Cherry tomatoes, raw: Tomato, cherry, raw
- Fresh flat-leaf parsley: Parsley, continental, fresh, raw
- Tahini: Tahini, sesame seed pulp
- Lemon juice: Juice, lemon
- Garlic, peeled: Garlic, peeled, fresh, raw
- Ground cumin: Cumin (cummin) seed, dried, ground
- Olive oil: Oil, olive
- Iodised salt: Salt, table, iodised
- Ground black pepper: Pepper, black, ground
- Water: 125 g couscous, 75 g tahini sauce: Water, tap