top of page

Aubergine Katsu


This is potentially my favorite aubergine dish. It feels indulgent but is packed with nutrition. The aubergine skin is full of flavonoid compounds, as well as being a good source of dietary fibre. The sauce is a speedy recipe itself, which is also great on cauliflower, chicken or tofu. Spiking you rice with sneaky greens is always one of my top tips to boost your daily nutrition.


· 1 Aubergine

· 1 Leek, thinly sliced and the green/white ends separated

· Greens: kale/ chard /spinach

· Thumb of ginger, finely diced

· 2 cloves of garlic, finely diced

· 1 tbsp soya sauce

· 1 tbsp maple syrup

· 1 tbsp curry powder

· 200ml coconut milk

· 2 tbsp sesame seeds

· 80g brown rice


1. Preheat the oven to 180’c fan and prepare your rice as per instructions.

2. Cut the aubergine into 1cm slices, add to a mixing bowl with the soya sauce, maple syrup and 1 tbsp oil. Stir to evenly coat and add to a lined baking tray and place in the oven for 15 mins.

3. Meanwhile, make your katsu sauce. Heat 1 tbsp oil in a pan on a medium heat. Add the ginger, garlic and the white part of the leek for 3 mins before adding the curry powder for 1 further minute. Add the coconut milk to the pan and simmer for 10 minutes.

4. Spike your rice with greens: Bake some kale alongside your aubergine for 5 minutes before adding to drained rice, or stir through some spinach/chard for the last 2 minutes of cooking until wilted. Add the green part of the leeks.

5. Serve your spiked rice alongside the aubergine, smother in katsu sauce and sprinkle with sesame seeds.

Nutrition information: 330 calories/ 33g carbs/ 18g fat/ 6g protein.

Recipe in collaboration with

Book a complimentary discovery call today to see if you can benefit from a personalised nutrition consultation

Read more about nutritional therapy

Tag @founded_nutrition on instagram


Recent Posts

See All


Widget Didn’t Load
Check your internet and refresh this page.
If that doesn’t work, contact us.
bottom of page