Baked Nasu

Baked Nasu is a delightful Japanese dish featuring eggplant stuffed with a high-protein filling and baked to perfection. This dish combines the rich umami flavors of miso and the nuttiness of quinoa, creating a satisfying meal that's both nutritious and flavorful.

Ingredients

• Japanese eggplant - 2 medium
• Cooked quinoa - 100 grams
• Firm tofu - 100 grams, crumbled
• Miso paste - 2 tablespoons
• Soy sauce - 1 tablespoon
• Sesame oil - 1 tablespoon
• Green onions - 2, finely chopped
• Garlic - 1 clove, minced
• Ginger - 1 teaspoon, grated
• Panko breadcrumbs - 30 grams
• Sesame seeds - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Preheat the oven to 200°C (400°F).
2. Cut the Japanese eggplants in half lengthwise and scoop out the flesh, leaving about 1 cm of the border. Sprinkle salt on the insides and let them sit for 10 minutes to draw out moisture.
3. In a bowl, combine the cooked quinoa, crumbled tofu, miso paste, soy sauce, sesame oil, green onions, garlic, ginger, salt, and black pepper. Mix well until fully combined.
4. Rinse the eggplant halves under cold water to remove excess salt and pat them dry with paper towels.
5. Stuff each eggplant half generously with the quinoa-tofu mixture, pressing down lightly to pack it in.
6. Sprinkle the panko breadcrumbs and sesame seeds on top of the stuffed eggplants.
7. Place the stuffed eggplants on a baking sheet lined with parchment paper and bake in the preheated oven for 25-30 minutes, or until the eggplants are tender and the tops are golden brown.
8. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 40 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• High in protein from quinoa and tofu, supporting muscle repair and growth.
• Rich in fiber from eggplant and quinoa, promoting digestive health.

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