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If you are looking for new lunch ideas, I have a recipe you will love. This miso eggplant is like nothing you’ve ever had before. With all the benefits that eggplant has to offer plus a delicious miso glaze and a side of tofu rice, this lunch recipe has it all!
Like a lot of my other recipes, I came up with this miso eggplant by experimenting when I had just a few ingredients and little time to make food. But the result was so good and so unique that I decided to add it to my book of recipes.
Eggplant was my only option this time, but I really like this vegetable. It is very easy to find eggplant no matter where you live and there are a few different varieties to choose from. There’s globe eggplant, Chinese, graffiti, fairy tale, Thai, there’s even a white eggplant.
Each type has a slightly different taste and texture. For this recipe, I used long eggplant which is among the smaller kind. I like that is a bit more tender than the other ones, so is perfect for recipes like this one that I just cut it in half and stick in the oven.
Eggplants are nutrient-dense vegetables. What that means is that they are super loaded with vitamins, minerals and health benefits. They are also a really good source of fibre, have a high content of water with very few cholesterol and calories.
When you pack in eggplants you aid your digestion, improve brain function, reduce anaemia, prevent cancer and heart diseases, improve bone health, etc. The list is quite long, but you get the point. Eggplants are great for you!
To make a miso eggplant we need a miso glaze. To make the glaze we will use white miso, maple syrup, and lime juice. To give it an extra kick of flavour I added a tablespoon of plum wine. A little goes a long way and it makes all the difference in the world, so make sure you don’t skip this ingredient!
All you need to do is cut the eggplants in half and stick in the oven for about 10 minutes or until tender. While this is cooking, you can mix all the glaze ingredients in a bowl. Brush the eggplants with the glaze and put them back in the oven so the glaze heats up a bit and to get all the flavour to blend together.
At this point, you will be able to smell all the different aromas coming out of that oven. We are almost done here. But since we wanted a whole meal, we are also making a quick and simple stir-fried rice with tofu. This way you get all your essentials!
Serve the miso eggplant alongside a serving of rice, sprinkle with sesame seeds and sliced scallions and you are done!!
For the glaze
For the garnish
For the rice
For the eggplant
|Amount Per Serving|
|Calories 577||From Fat 149|
|% Daily Value*|
|Total Fat 17g||25.5%|
|Saturated Fat 2g||11.7%|
|Trans Fat 0g|
|Total Carbohydrate 90g||30.1%|
|Dietry Fiber 13g||50.9%|
|Vitamin K2 0µg||0%|
|Vitamin A 255.82IU||5.1%|
|Vitamin B-12 0.02µg||0.3%|
|Vitamin B-6 0.7mg||34.8%|
|Vitamin C 11mg||18.3%|
|Vitamin D 0IU||0%|
|Vitamin E 1.24mg||4.1%|
|Vitamin K1 49.24µg||61.6%|
|Pantothenic acid 1.84mg||18.4%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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