About the Recipe
Embark on a flavourful journey with this hearty Merguez-Spiced Pork and Aubergine Casserole. This dish marries the robust flavours of North African cuisine with the comforting appeal of a British casserole, creating a perfect fusion that's both nourishing and delightful.
METHOD
Preheat the oven to 180°C (160°C fan/gas mark 4).
In a large bowl, mix the pork mince with1 teaspoon of the Merguez Spice Blend. Set aside.
Heat one tablespoon of olive oil in a large, oven-safe casserole dish over medium heat. Add the seasoned pork mince and cook for 5-7 minutes until browned. Remove from the dish and set aside.
In the same dish, heat the remaining olive oil. Add the onion, carrots, and aubergine. Sauté for 5 minutes until the vegetables start to soften.
Add the remaining Merguez Spice Blend and cook for another minute until fragrant.
Return the pork to the dish, then add the courgettes, chopped tomatoes, chickpeas, and chicken stock. Stir well to combine.
Bring the mixture to a simmer, then transfer the casserole dish to the preheated oven.
Bake for 25-30 minutes until the vegetables are tender and the sauce has thickened slightly.
Season with salt and pepper to taste, Garnish with fresh coriander if desired, and serve.
INGREDIENTS
500g lean pork mince
2 tsp Merguez Spice Blend No.8
1 large onion, diced (about 200g)
2 carrots, chopped (about 200g)
2 courgettes, sliced (about 300g)
1 medium aubergine, diced (about 200g)
400g tin of chopped tomatoes
400g tin of chickpeas, drained and rinsed
500ml low-sodium chicken stock
2 tbsp olive oil
Salt and pepper to taste
Typical Nutritional Content
This Merguez-Spiced Pork and Aubergine Casserole is not only delicious but also nutritionally great. Here's a breakdown of the approximate calorie content per serving (based on 5 servings):
Pork mince (lean): 240 calories
Olive oil: 48 calories
Vegetables (onion, carrots, courgettes, aubergine): 110 calories
Chickpeas: 80 calories
Chopped tomatoes: 30 calories
Chicken stock: 10 calories
Total calories per serving: Approximately 520 calories
This casserole is a healthy choice for several reasons. The lean pork mince provides high-quality protein essential for muscle maintenance and repair. The abundance of vegetables offers a variety of vitamins, minerals, and dietary fibre, supporting digestive health and providing antioxidants. The aubergine, in particular, is low in calories but high in fibre and nutrients. Chickpeas add extra protein and fibre, contributing to a feeling of fullness and helping to regulate blood sugar levels.
The Merguez spice blend not only adds flavour but also potential health benefits. Spices like paprika and cayenne are rich in antioxidants, while cumin and coriander may aid digestion. By using lean meat and a variety of vegetables, this dish offers a balanced meal that's lower in saturated fat and high in nutrients, making it a heart-healthy option that doesn't compromise on taste.
While this specific casserole is a modern fusion creation, it draws inspiration from both North African cuisine and British comfort food. The Merguez spice blend, traditionally used in North African sausages, brings the flavours of the Maghreb to this dish. Casseroles, on the other hand, have been a staple in British cooking since the 18th century, valued for their simplicity and ability to create a complete meal in one pot.