Asian-Style Aubergine Stir-Fry with Peppers & Celery
A Classic Recipe
Asian-Style Aubergine Stir-Fry with Peppers & Celery
Harman Bajwa's low-calorie stir-fry blends tender aubergine with sweet bell pepper, crisp celery and juicy cherry tomatoes for a light Asian-style veg dish.
Nutrition per serving
Nutritionist’s Note
I often recommend this stir‑fry to clients aiming for weight loss because the 141 kcal portion is packed with fibre (13 g) from aubergine, celery and cherry tomatoes, helping to keep you full and stabilise blood glucose. The modest protein (5 g) and low fat (4 g) are gentle on the pancreas, which is particularly beneficial for those managing PCOS, and the optional chilli flakes provide capsaicin that can give a slight metabolic boost. Additionally, the antioxidant‑rich tomatoes and fresh coriander support gut health by nurturing beneficial microbes.
Ingredients
- 2 aubergine (egg plant) chopped in medium pieces
- 1 garlic clove (chopped small)
- Chilli flakes (optional)
- Fresh coriander for garnishing
- 1 bell pepper (chopped)
- 1/2 celery (chopped)
- 8 cherry tomatoes
- 1 tsp vegetable oil
- Pinch of salt and freshly ground black pepper
Method
- Heat the oil in a non-stick pan over medium heat. Add the garlic and cook until lightly golden.
- Add the bell pepper and cherry tomatoes with a pinch of salt. Cover and cook for 5 minutes.
- Add the celery and aubergine. Stir well and cook for 2 minutes.
- Cover and cook for a further 10 minutes until the aubergine is soft and tender.
- Remove from the heat, season with black pepper and scatter over the fresh coriander. Cover for 1 minute, then serve.
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Storage
Store leftovers in an airtight container in the fridge for up to 3 days. Freezing is not recommended, as the high water content in the celery and aubergine will cause them to become mushy and watery upon thawing. Reheat gently in a non-stick pan over a medium heat for 3-4 minutes until piping hot throughout, which preserves the texture far better than microwaving.
Tips
- To turn this light vegetable dish into a nutritionally complete main meal, toss in 150g of shelled edamame beans or cubed firm tofu during the final 5 minutes of cooking for a clean plant protein boost.
- Aubergine acts like a sponge for oil; keeping the pan lid on tightly relies on the steam released from the bursting cherry tomatoes to cook the aubergine until velvety without adding extra fat.
- Elevate the Asian-style flavour profile without adding excessive sodium by stirring in a splash of reduced-salt tamari and a teaspoon of freshly grated ginger alongside the garlic.
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