Karnıyarık with Tofu

Karnıyarık with Tofu is a delightful vegan twist on the traditional Turkish stuffed eggplant dish, featuring savory tofu and aromatic spices. This hearty snack is both satisfying and full of flavor, making it a perfect addition to any meal or gathering.

Ingredients

• Eggplant - 2 medium
• Firm tofu - 200 grams, crumbled
• Olive oil - 2 tablespoons
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Tomato - 1 medium, diced
• Green bell pepper - 1 small, diced
• Red pepper flakes - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon

Steps

1. Preheat your oven to 180°C (350°F).
2. Slice the eggplants in half lengthwise and scoop out a bit of the flesh to create a boat shape. Sprinkle with salt and let them sit for about 15 minutes to draw out moisture.
3. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and garlic, sautéing until translucent.
4. Add the crumbled tofu to the skillet, stirring well. Cook for about 5 minutes until the tofu is slightly golden.
5. Stir in the diced tomato and green bell pepper, cooking for another 5 minutes until the vegetables are tender.
6. Season the mixture with red pepper flakes, salt, and black pepper. Remove from heat and stir in the chopped parsley and lemon juice.
7. Rinse the eggplant halves under cold water and pat dry. Drizzle the remaining olive oil in a baking dish and place the eggplant halves cut side up.
8. Fill each eggplant half with the tofu mixture, pressing down gently to pack it in.
9. Bake in the preheated oven for 20-25 minutes until the eggplants are tender and lightly browned.
10. Serve warm, garnished with additional parsley if desired.

Nutrition

• Calories: 280
• Protein: 14 g
• Carbs: 20 g
• Fiber: 7 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.3 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in plant-based protein, supporting muscle maintenance.

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