Iron Man Aubergine and Lentil Salad

Looking at the importance of iron in the diet, this Iron Man inspired dish, uses a small amount of Tahini and roasted Aubergine to create a dish with tang!

Servings

2

Ready In:

30 minutes

Good For:

Dinner

Inspiration from

Iron Man

Iron Man is a fictional superhero appearing in American comic books published by Marvel Comics. The character was co-created by writer and editor Stan Lee. The character made his first appearance in Tales of Suspense #39 (cover dated March 1963), and received his own title in Iron Man #1 (May 1968).

A wealthy American business magnate, playboy, and ingenious scientist, Anthony Edward “Tony” Stark suffers a severe chest injury during a kidnapping. When his captors attempt to force him to build a weapon of mass destruction, he instead creates a mechanised suit of armour to save his life and escape captivity. Later, Stark develops his suit, adding weapons and other technological devices he designed through his company, Stark Industries. He uses the suit and successive versions to protect the world as Iron Man. Although at first concealing his true identity, Stark eventually declared that he was, in fact, Iron Man in a public announcement.

The Hunchback of Notre Dame Salade Niçoise

Ingredients

For the salad:
200g Green Lentils
1 Bay Leaf
1 tsp Olive Oil
0.5 Red Onion (finely sliced)
2 tbsp Mint (chopped)
100g Dried Cranberries

For the aubergines:
2 Aubergines (sliced lengthways)
2 tbsp Olive Oil

For the dressing:
2 tbsp Tahini
2 tbsp Lemon Juice
2 tbsp Water
1 Garlic Clove (finely grated)
1 tsp Sumac
0.25 tsp Thyme
Pinch of Salt

For this dish, I decided to highlight Iron. Iron is needed to make hemoglobin, a part of red blood cells that acts like a taxicab for oxygen and carbon dioxide. It picks up oxygen in the lungs, drives it through the bloodstream and drops it off in tissues including the skin and muscles. Then, it picks up carbon dioxide and drives it back to the lungs where it’s exhaled.

Just two tablespoons of tahini gives you 15 percent of your daily iron needs.You shouldn’t consume more than one or two servings a day to get what you need from this one food (nor should you do that with any food), however, tahini does go a long way to give you what you need in a small serving. You can easily add it to a salad, a smoothie, or even mix it into your oatmeal to boost your iron content. Tahini is also high in copper and zinc in addition to iron, which will support your hair, skin and nails, not to mention your overall immunity and blood sugar.

Research on aubergines has focused on nasunin. It is not only a potent antioxidant, protecting the fatty acids essential for healthy brain function, but it also helps move excess iron out of the body. Although iron is an essential nutrient, necessary for transporting oxygen in the blood, immune support and collagen synthesis, too much iron is not recommended.

The Hunchback of Notre Dame Salade Niçoise
The Hunchback of Notre Dame Salade Niçoise
The Hunchback of Notre Dame Salade Niçoise
The Hunchback of Notre Dame Salade Niçoise

Step by Step Instructions

Step 1

Preheat the oven to 200ºC, 180ºC fan or Gas Mark 6. Place the sliced aubergines on a baking tray and brush with oil. Add to the oven for 10-15 minutes until browned.

Step 2

Meanwhile cook the lentils and bay leaf in a saucepan of boiling water for 15 minutes. Remove the bay leaf and drain the lentils once cooked.

Step 3

In a bowl, add the lentils, sliced red onion, mint and olive oil and mix to combine. For the dressing, mix all the ingredients together in a bowl until a grainy combined liquid is formed.

Step 4

To serve, add the lentils salad and aubergine to the plates and pour over the tahini sauce. Garnish with dried cranberries.

Iron Man Aubergine and Lentil Salad

Looking at the importance of iron in the diet, this Iron Man inspired dish, uses a small amount of Tahini and roasted Aubergine to create a dish with tang!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course
Cuisine: Middle Eastern
Keyword: Iron Man, Marvel
Servings: 2 people
Calories: 487kcal

Equipment

  • Baking Tray
  • Saucepan

Ingredients

For the salad:

  • 200 g Green Lentils
  • 1 Bay Leaf
  • 1 tsp Olive Oil
  • 0.5 Red Onion finely sliced
  • 2 tbsp Mint chopped
  • 100 g Dried Cranberries

For the aubergines:

  • 2 Aubergines sliced lengthways
  • 2 tbsp Olive Oil

For the dressing:

  • 2 tbsp Tahini
  • 2 tbsp Lemon Juice
  • 2 tbsp Water
  • 1 Garlic Clove finely grated
  • 1 tsp Sumac
  • 0.25 tsp Thyme
  • Pinch of Salt

Instructions

  • Preheat the oven to 200ºC, 180ºC fan or Gas Mark Place the sliced aubergines on a baking tray and brush with oil. Add to the oven for 10-15 minutes until browned.
  • Meanwhile cook the lentils and bay leaf in a saucepan of boiling water for 15 minutes. Remove the bay leaf and drain the lentils once cooked.
  • In a bowl, add the lentils, sliced red onion, mint and olive oil and mix to combine. For the dressing, mix all the ingredients together in a bowl until a grainy combined liquid is formed.
  • To serve, add the lentils salad and aubergine to the plates and pour over the tahini sauce. Garnish with dried cranberries.

Sources and Inspiration:

Character InformationRecipe InspirationIron Rich FoodAuberginesTahini

 

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