Caramelised Japanese Miso Aubergine with Edamame Rice

Name: Caramelised Japanese Miso Aubergine with Edamame Rice
Prep time: 5 min
Cook time: 20 min
Yield: 2 servings
Cuisine: Japanese
Ingredients: 2 medium aubergines (halved lengthways); 2 tbsp white miso paste; 1 tbsp soy sauce (low sodium); 1 tbsp rice vinegar; 1 tsp sesame oil; 1 tsp honey or maple syrup; 150g brown rice; 100g frozen edamame beans; 1 spring onion (sliced); Sesame seeds for garnishing

Umami-Rich Dinner

Menopause Nutrition Gut Health & IBS PCOS (PMOS) Nutrition

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Caramelised miso-glazed aubergine with edamame rice – rich in soy isoflavones and fermented foods for gut and hormonal health.

Prep5 min

Cook20 min

Serves2 servings

Nutrition per serving

510kcal

18gProtein

15gFibre

86gCarbs

13gFat

Nutritionist’s Note

With a remarkable 15g of fibre per portion, I frequently recommend this dish to clients navigating perimenopause or PCOS who need to support both oestrogen clearance and insulin sensitivity. Combining whole soy from edamame with fermented white miso offers a dual benefit of naturally occurring phytoestrogens and gut-friendly compounds, while the complex carbohydrates in brown rice ensure a steady glucose response. It is an exceptionally satisfying plant-based meal that hits over half your daily fibre target in a single bowl.

Ingredients

2 medium aubergines (halved lengthways)
2 tbsp white miso paste
1 tbsp soy sauce (low sodium)
1 tbsp rice vinegar
1 tsp sesame oil
1 tsp honey or maple syrup
150g brown rice
100g frozen edamame beans
1 spring onion (sliced)
Sesame seeds for garnishing

Method

Preheat the oven to 200°C (fan 180°C, gas mark 6). Score the aubergine halves in a crosshatch pattern.
Mix the miso paste, soy sauce, rice vinegar, sesame oil and honey in a small bowl.
Place the aubergine halves cut-side up on a baking tray. Brush generously with the miso glaze.
Roast for 20 minutes until the aubergine is soft and the glaze is caramelised.
Meanwhile, cook the brown rice according to packet instructions. In the last 3 minutes, add the edamame to the rice water.
Drain and toss the rice and edamame together. Serve topped with the miso aubergine, spring onion and sesame seeds.

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Storage

Keep cooled aubergines and edamame rice in separate airtight containers in the fridge for up to 3 days. The edamame rice freezes well for up to 1 month, but aubergines become watery after freezing so are best enjoyed fresh. Reheat the rice in a microwave with a splash of water until piping hot. Reheat the aubergine under a hot grill for 3-4 minutes to re-caramelise the glaze rather than microwaving it, which makes the flesh soggy.

Tips

Score the aubergine flesh deeply without piercing the skin, then salt it for 15 minutes and pat dry before applying the glaze; this draws out moisture so it turns melt-in-the-mouth silky rather than spongy.
Boost the protein content by doubling the edamame or tossing 100g of cubed extra-firm tofu onto the tray to roast in any leftover miso glaze alongside the aubergine.
Use unpasteurised red or barley miso instead of white miso to increase gut-friendly fermented microbes and polyphenols, though reduce the soy sauce slightly as darker misos are naturally saltier.