Nasu no Tofu Bake

Nasu no Tofu Bake is a delightful vegetarian dish that combines roasted eggplant with silken tofu, creating a creamy and flavorful experience. Topped with a savory miso glaze and baked to perfection, this dish embodies the essence of Japanese comfort food.

Ingredients

• Japanese eggplant - 2 small
• Silken tofu - 200 grams
• Miso paste - 2 tablespoons
• Soy sauce - 1 tablespoon
• Mirin - 1 tablespoon
• Sesame oil - 1 teaspoon
• Garlic - 1 clove, minced
• Green onions - 2, chopped
• Panko breadcrumbs - 30 grams
• Black sesame seeds - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Preheat the oven to 200°C (400°F).
2. Slice the Japanese eggplants in half lengthwise and sprinkle a little salt on the cut sides. Let them rest for 10 minutes to draw out excess moisture.
3. Rinse the eggplants under cold water and pat them dry with a paper towel.
4. In a bowl, combine miso paste, soy sauce, mirin, sesame oil, minced garlic, and a pinch of black pepper to create the miso glaze.
5. Brush the cut sides of the eggplants with a layer of the miso glaze and place them on a baking tray, cut side up.
6. Bake the eggplants in the preheated oven for 15 minutes.
7. While the eggplants are baking, drain and crumble the silken tofu into a mixing bowl. Add chopped green onions, season with salt and pepper, and mix gently.
8. After 15 minutes, remove the eggplants from the oven and carefully spoon the tofu mixture onto the cut sides.
9. Sprinkle panko breadcrumbs over the tofu layer and drizzle with a little extra miso glaze if desired.
10. Return the tray to the oven and bake for an additional 15 minutes, or until the breadcrumbs are golden and crispy.
11. Remove from the oven, garnish with black sesame seeds, and let cool for a few minutes before serving.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 25 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 700 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.3 L

Health Benefits

• Rich in antioxidants from eggplants, which may help reduce the risk of chronic diseases.
• High in protein and low in cholesterol due to the silken tofu, making it a heart-healthy option.

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