The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Harissa Roasted Aubergine with Wild Rice Salad & Red Pepper Sauce
Co-created with Dr Megan Rossi, leading gut health scientist and registered dietitian, this vibrant dish packs 1/3 of your daily fibre in one serving. Starring gooey aubergine, coated in warm harissa and roasted till soft and golden. Nutty wild rice soak up all the flavour. Bringing everything together, a creamy red pepper sauce, made with Bio&Me’s natural & creamy kefir (containing 18 different culture strains) for your gut microbes. Finish with a drizzle of honey and crumbled feta on top.
1/3 daily fibre
6 plants
Serving size
Ingredients
- 40g rocket
- 250g steamed wholegrain & wild basmati (Natural Wholegrain Basmati Rice - Steamed (89%), Natural Wild Rice - Steamed (10%), Rice Bran Oil, Acacia Fibre)
- 1 handful of fresh flat-leaf parsley
- 15ml hot honey (honey, chilli extract)
- 100g feta (Milk)
- 2 tbsp ground almonds (Nuts)
- 2 tbsp red pepper tapenade (Sulphites) (Red Peppers, Diced, Rapeseed Oil, Tomato Paste, Aubergines, Salt, Garlic Puree, Onion Granules, Balsamic Vinegar (Sulphites), Ground Oregano, Ground Black Pepper, Acidity regulator: Citric Acid E330.)
- 250ml natural kefir (use half) (Milk) (Pasteurised Cow’s Milk fermented with 18 different cultures, including stains from the Lactobacillus and Bifidobacteria Families.)
- 1 tbsp harissa paste (Water, Rapeseed Oil, Diced Red Pepper, Red Pepper, Paprika Flakes, Garlic, Salt, Rose Petals, Ground Cumin, Ground Coriander, Black Pepper, Paprika Oleoresin, Crushed Chilies, Natural Flavouring Smoke, Oregano, Citric Acid, Parsley)
- 1 aubergine
- 2 onion
Nutritional Information
Calories: 633
Protein: 19g
Carbs: 53g
Fat: 38g
Ingredients
- 40g rocket (use half)
- 2 tbsp red pepper tapenade (use half) (Sulphites) (Red Peppers, Diced, Rapeseed Oil, Tomato Paste, Aubergines, Salt, Garlic Puree, Onion Granules, Balsamic Vinegar (Sulphites), Ground Oregano, Ground Black Pepper, Acidity regulator: Citric Acid E330.)
- 2 tbsp ground almonds (use half) (Nuts)
- 15ml hot honey (use half) (honey, chilli extract)
- 250ml natural kefir (use a quarter) (Milk) (Pasteurised Cow’s Milk fermented with 18 different cultures, including stains from the Lactobacillus and Bifidobacteria Families.)
- 1 aubergine (use half)
- 2 onion
- 250g steamed wholegrain & wild basmati (use half) (Natural Wholegrain Basmati Rice - Steamed (89%), Natural Wild Rice - Steamed (10%), Rice Bran Oil, Acacia Fibre)
- 1 handful of fresh flat-leaf parsley (use half)
- 100g feta (use half) (Milk)
- 1 tbsp harissa paste (use half) (Water, Rapeseed Oil, Diced Red Pepper, Red Pepper, Paprika Flakes, Garlic, Salt, Rose Petals, Ground Cumin, Ground Coriander, Black Pepper, Paprika Oleoresin, Crushed Chilies, Natural Flavouring Smoke, Oregano, Citric Acid, Parsley)
Nutritional Information
Calories: 670
Protein: 20g
Carbs: 61g
Fat: 38g
Harissa Roasted Aubergine with Wild Rice Salad & Red Pepper Sauce
Co-created with Dr Megan Rossi, leading gut health scientist and registered dietitian, this vibrant dish packs 1/3 of your daily fibre in one serving. Starring gooey aubergine, coated in warm harissa and roasted till soft and golden. Nutty wild rice soak up all the flavour. Bringing everything together, a creamy red pepper sauce, made with Bio&Me’s natural & creamy kefir (containing 18 different culture strains) for your gut microbes. Finish with a drizzle of honey and crumbled feta on top.
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Cooking Instructions
Before you start
- Preheat the oven to 220C / fan 200C / gas 7 / air fryer 190C
- Line a large baking tray with parchment paper
- Pull out a large frying pan, a medium bowl & a small bowl
Roast the veg
- Dice the aubergine into 2cm chunks. Peel and cut each onion into 8 wedges
- In the medium bowl, combine the harissa with 1 tbsp oil. Season with salt and pepper. Add the aubergine and toss to coat
- Place the aubergine onto one side of the lined baking tray. Place the onion wedges on the other side, drizzle with 1 tsp oil and season with salt and pepper, then toss to coat
- Roast the veg for 18-20 mins / air fryer 14-16 mins, until soft and golden
Make the red pepper sauce
- Meanwhile, in the small bowl, combine the half bottle of kefir with the red pepper tapenade, ground almonds, half the feta and half the honey. Set aside
Heat the rice
- Roughly chop the parsley
- When the veg has 5 mins remaining, heat the large frying pan on medium-high heat. Once hot, add the rice and break it up with a wooden spoon
- Add a splash of water and a pinch of salt and cook for 2-3 mins, until piping hot
- Remove from the heat, then stir through the roasted onion, rocket and half the parsley
Plate up
- Spoon the red pepper sauce between plates. Top with the rice salad and harissa aubergine
- Crumble over the remaining feta and sprinkle over the remaining parsley
- Drizzle over the remaining honey, to finish
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