Tofu aubergine (eggplant) stir-fry is a delightful and nutritious dish that perfectly balances flavours and textures. This recipe features tender tofu cubes and succulent aubergine slices, sautéed with a rich blend of Asian-inspired seasonings. Combining soy sauce, garlic, and ginger infuses the dish with a savoury depth while adding fresh vegetables to a refreshing crunch. This tofu aubergine recipe is satisfying and wholesome, perfect for a quick weeknight meal or a flavorful side dish.

About Tofu Aubergine

Packed with protein from the tofu and a range of vitamins and minerals from the aubergine and other vegetables, this dish is as nutritious as it is delicious. It’s also incredibly versatile, allowing you to adjust the ingredients and seasonings to suit your taste. Whether you’re a vegetarian looking for a new favourite or someone who loves a good stir-fry, this tofu aubergine recipe will surely become a staple in your kitchen.

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Healthy Tofu Aubergine Recipe

Recipe by Eric

Servings

4

servings

Prep time

15

minutes

Cooking time

20

minutes

Total time

35

minutes

Ingredients:

• 1 block (400g) firm tofu, pressed and cubed

• 1 large aubergine (eggplant), sliced into thin rounds

• 2 tablespoons vegetable oil

• 3 cloves garlic, minced

• 1 tablespoon fresh ginger, grated

• 1 red bell pepper, thinly sliced

• 1 cup snow peas

• 1/4 cup soy sauce

• 2 tablespoons hoisin sauce

• 1 tablespoon rice vinegar

• 1 tablespoon sesame oil

• 1 tablespoon cornstarch mixed with 2 tablespoons water (optional for thickening)

• 2 spring onions, chopped

• 1 tablespoon sesame seeds

• Fresh coriander (cilantro) leaves for garnish

Instructions:

• Prepare the tofu and aubergine: Press the tofu to remove excess moisture and cut it into cubes. Slice the aubergine into thin rounds.
• Cook the tofu: Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 5-7 minutes. Remove the tofu from the skillet and set aside.
• Cook the aubergine: Add another tablespoon of vegetable oil to the same skillet. Add the aubergine slices and cook until they become soft and slightly browned about 5 minutes.
• Add aromatics and vegetables: Add the minced garlic and grated ginger to the skillet and sauté for about 1 minute until fragrant. Then add the red bell pepper and snow peas, cooking for another 2-3 minutes.
• Combine ingredients: Return the tofu to the skillet. Mix the soy sauce, hoisin sauce, rice vinegar, and sesame oil in a small bowl. Pour this sauce over the tofu and vegetables. If you prefer a thicker sauce, add the cornstarch mixture at this point and stir well to combine.
• Cook until heated through: Allow the mixture to cook for 2-3 minutes, stirring frequently, until everything is heated and well coated with the sauce.
• Serve: Transfer the tofu aubergine stir-fry to a serving dish. Garnish with chopped spring onions, sesame seeds, and fresh coriander leaves. Serve hot.

Notes

• Enjoy this delicious and healthy tofu aubergine stir-fry, a perfect blend of flavours and nutrition!

Ideas for Serving

• With Rice or Noodles: For a complete meal, serve over steamed jasmine rice, brown rice, or your favourite noodles.
• As a Side Dish, Pair it with other Asian-inspired dishes, such as spring rolls, miso soup, or a fresh cucumber salad.
• In a Wrap: Use it as a filling for lettuce wraps or whole-grain tortillas for a delicious, handheld meal.

Nutritional Information (per serving)

• Calories: 250 kcal
• Protein: 15g
• Carbohydrates: 18g
• Fat: 14g
• Fiber: 5g
• Sugar: 6g
• Sodium: 750mg

History

Tofu and aubergine are both staples in many Asian cuisines. Tofu, made from soybeans, originated in China over 2,000 years ago and has become a popular protein source worldwide. Aubergine, also known as eggplant, has a rich history dating back to ancient India and China. Combining tofu and aubergine in a stir-fry is a modern take on traditional Asian dishes, bringing together these two versatile ingredients harmoniously and flavorful.

FAQs

Can I use a different type of tofu?

Yes, you can use any tofu, but firm or extra-firm tofu is best for stir-frying as it holds its shape better.

What can I substitute for aubergine?

Zucchini or mushrooms are good substitutes if you don’t have aubergine.

Is this dish gluten-free?

To make it gluten-free, use tamari instead of soy sauce and ensure your hoisin sauce is gluten-free.

Can I make this dish in advance?

Yes, you can prepare the stir-fry ahead of time and reheat it. It keeps well in the refrigerator for up to 3 days.

How can I make this dish spicier?

Add a teaspoon of chilli garlic sauce or sliced fresh chili pepper to the stir-fry for added heat.

What other vegetables can I add?

Add broccoli, carrots, or baby corn to the stir-fry for more variety and nutrition.

Can I use a different oil?

You can use olive oil, coconut oil, or any other cooking oil you prefer.

How do I store leftovers?

Any leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave before serving.