Miso Glazed Eggplant with Tofu

Miso Glazed Eggplant with Tofu is a delightful low-carb Japanese dish that combines the rich umami flavors of miso with tender eggplant and crispy tofu. This healthy meal is not only satisfying but also packed with nutrients, making it perfect for a light lunch.

Miso Glazed Eggplant with Tofu
30 minutes
Difficulty: Easy
Japanese
320 kcal

Ingredients

  • Eggplant - 1 medium (about 250g)
  • Firm tofu - 200g
  • Miso paste - 2 tablespoons (30g)
  • Soy sauce - 1 tablespoon (15ml)
  • Rice vinegar - 1 tablespoon (15ml)
  • Sesame oil - 1 teaspoon (5ml)
  • Olive oil - 1 tablespoon (15ml)
  • Garlic - 2 cloves, minced
  • Ginger - 1 teaspoon, grated
  • Green onions - 2 stalks, chopped
  • Sesame seeds - 1 tablespoon (optional)

Steps

  1. Preheat the oven to 200°C (400°F).
  2. Slice the eggplant into 1 cm thick rounds and place them in a bowl of salted water for 10 minutes to remove bitterness. Drain and pat dry.
  3. Cut the tofu into 1.5 cm cubes and press between paper towels to remove excess moisture.
  4. In a small bowl, mix together the miso paste, soy sauce, rice vinegar, sesame oil, minced garlic, and grated ginger to form a glaze.
  5. In a frying pan over medium heat, add the olive oil and sauté the tofu until golden brown on all sides, about 8-10 minutes. Remove and set aside.
  6. In the same pan, add the eggplant slices and cook for about 5 minutes on each side until they are tender and slightly browned.
  7. Brush the miso glaze over the cooked eggplant and place them on a baking sheet. Bake in the preheated oven for 10-12 minutes until the glaze is bubbly and caramelized.
  8. In the last few minutes of baking, add the sautéed tofu to the baking sheet to warm through.
  9. Remove from the oven, garnish with chopped green onions and sesame seeds if desired, and serve warm.

Nutrition

  • Calories: 320
  • Protein: 20 g
  • Carbs: 16 g
  • Fiber: 5 g
  • Sugar: 4 g
  • Sodium: 760 mg
  • Cholesterol: 0 mg
  • Total Fat: 22 g
  • Saturated Fat: 3 g
  • Unsaturated Fat: 16 g
  • Water: 0.5 L

Health Benefits

  • Rich in antioxidants and vitamins from eggplant.
  • High-quality protein from tofu supports muscle health.

Tags

JapaneseLow CarbLunch