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Caramelised miso eggplant and tofu stir-fry
The umami-rich miso glaze is the star of this vegan dish that's on your table in only fifteen minutes!
Serves: 4
Time to make: 15 mins
Ingredients
- 2 tablespoons red miso paste (see tips)
- 2 tablespoons Chinese rice wine or dry sherry
- 1 tablespoon brown sugar
- 250g firm tofu, cut into cubes
- 1 large eggplant, cut into cubes
- 2 x 250g pouch microwavable brown rice
- 1 tablespoon toasted sesame seeds, to serve 4 cups steamed broccolini or
- broccoli, to serve
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Instructions
1 In a bowl, combine miso, rice wine and brown sugar with ½ cup water. Add tofu and eggplant and toss to coat.
2 Spray a non-stick frying pan or wok with oil and set over a high heat. Add eggplant and tofu, reserving sauce. Stir-fry until eggplant is tender and tofu is golden. Reduce heat to medium and add reserved sauce. Simmer 1–2 minutes, or until sauce reduces and thickens.
3 Meanwhile, heat rice according to packet instructions. Sprinkle stir-fry with sesame seeds and serve with rice and broccolini.
Variations
Make it gluten free: Check miso and tofu are gluten free.
Make it low FODMAP: Use rice wine instead of sherry, limit eggplant to 150g per serve, and use broccoli not broccolini.
HFG tip
Red miso paste is found in the Asian aisle of supermarkets. Red miso is slightly stronger in flavour than white.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
-
Calories 375cal
-
Kilojoules 1570kJ
-
Protein 18g
-
Total fat 12g
-
–Saturated fat 2g
-
Carbohydrates 45g
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–Sugars 7g
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Dietary fibre 10g
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Sodium 310mg
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Calcium 200mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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3 comments on Caramelised miso eggplant and tofu stir-fry
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I love this recipe – it’s really tasty and even the carnivores in the house love it!
Great recipe, simple, inexpensive and enjoyed by
the vegetarian and meat eaters in the house. Thank you!
This cook took 45 minutes.
I thought the flavours needed more balance but always good to know it’s healthy eating.