Mini But Mighty Miso Eggplant Protein Bowl

Prep Time: 15 Mins

Cook Time: 35 Mins

Total Time: 50 Mins

Serves: 2-4

These mini but mighty miso-glazed eggplants are served on a bed of glossy ginger butterbeans – any remaining miso glaze is added to them for maximal flavour and minimal waste. Crispy togarashi tofu is folded into the beans for a fiery kick but also brings this vegan bowl to 28g of protein per serving.

Ingredients

Togarashi Tofu

1 350g block firm tofu, cut into cubes

1 tablespoon soy sauce or tamari

1 tablespoon togarashi

1 tablespoon sesame oil

Eggplants

7-8 mini eggplants (or 1 large)

Canola oil for brushing

2 teaspoons white miso

2 teaspoons rice wine vinegar

2 teaspoons sesame oil

2 teaspoons mirin (or 1 teaspoon honey)

Beans

1 tablespoon canola oil or other neutral oil

1 yellow onion, diced

3 cloves garlic, minced

2-inch piece of ginger, peeled and minced

2 400g cans of butterbeans

Salt to taste

Chili crisp

Black sesame seeds

1 green onion, sliced

Rice or bread

Directions

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1. Toss the tofu with soy sauce, togarashi, and sesame oil. Let marinate for up to 24 hours in the fridge. If short on time, let it marinate at room temperature while preparing the other ingredients.

2. Preheat the oven to 400°F (200°C). Cut the eggplants in half lengthwise. Using a sharp knife score the eggplant. Brush canola oil onto the eggplant flesh. Bake skin side up for 15-20 minutes (20-25 minutes for a large eggplant).

3. Whisk together the miso, rice wine vinegar, sesame oil, and mirin. Flip the eggplants and then brush generously with the miso mixture. Add the tofu to the same baking tray and spread in an even layer. Return to the oven for 7-10 minutes (10-15 minutes for a large eggplant). Once the eggplants are nicely golden, remove them from the oven and transfer to a plate. Toss the tofu and cook for another 10-15 minutes until nicely golden.

4. Heat 1 tablespoon canola oil over medium heat in a large skillet. Add the onion and cook until translucent. Add the garlic and ginger cooking for another 2-3 minutes. Add the butterbeans and their juice to the pan and let it simmer for 10-15 minutes until the liquid has reduced by half. Add any remaining miso mixture, and taste to see if it needs more salt or other seasonings. Add the crispy togarashi tofu to the beans.

5. To serve top with the sticky miso eggplants, green onion, black sesame seeds, and chili crisp for additional heat. Serve with rice or bread!  

• Storing Tips

  Leftovers keep for 3-4 days in the refrigerator.

• Nutrition

  Per 1 serving (3 total):

  Calories: 613

  Carbohydrates: 65g

  Protein: 28g

  Fat: 26g

  Saturated Fat: 4g

  Fiber: 4g

  Sugar: 6g