Miso-Marinated Tofu and Eggplant Over Soba Noodles

Vegetarian
Vegan
Dairy Free
Health score
29%
Miso-Marinated Tofu and Eggplant Over Soba Noodles
45 min.
4
202kcal

Suggestions


Indulge in a delightful culinary experience with our Miso-Marinated Tofu and Eggplant Over Soba Noodles, a dish that perfectly balances flavor, texture, and nutrition. This vibrant vegetarian and vegan recipe is not only dairy-free but also packed with wholesome ingredients that will leave you feeling satisfied and energized.

Imagine the rich umami flavor of miso paste enveloping tender cubes of eggplant and extra-firm tofu, creating a savory harmony that dances on your palate. The addition of fresh lime juice adds a zesty brightness, while the nutty aroma of dark sesame oil elevates the dish to new heights. Served over a bed of hot, cooked soba noodles, this meal is a feast for both the eyes and the taste buds.

Perfect for any occasion, whether as a side dish, starter, or a light snack, this recipe is designed to impress. With a preparation time of just 45 minutes, you can whip up a delicious and healthy meal that serves four, making it ideal for family dinners or gatherings with friends. Plus, with only 202 calories per serving, you can enjoy this dish guilt-free!

Join us in the kitchen and discover how easy it is to create a flavorful, plant-based meal that celebrates the beauty of fresh ingredients. Your taste buds will thank you!

Ingredients

  • ounces soba noodles hot cooked
  • 0.5 teaspoon sesame oil dark
  • 0.5 pound eggplant cut into 1/2-inch cubes ( 2 cups)
  • ounces tofu halved cut into 1/2-inch-thick slices, then
  • teaspoons garlic divided finely chopped
  • tablespoons juice of lime fresh divided
  • tablespoons miso 
  • cups napa cabbage chinese cored sliced ()
  • teaspoons vegetable oil; peanut oil preferred divided
  •  spring onion halved lengthwise cut into 2-inch-long matchsticks

Equipment

  • bowl
  • frying pan
  • paper towels
  • wok

Directions

  1. Dry tofu between paper towels 20 minutes. Toss tofu and eggplant in separate bowls with 1 1/2 tablespoons miso and 1 teaspoon garlic each.
  2. Heat wok or large skillet over medium-high heat; add 2 teaspoons peanut oil. Cook the tofu, stirring, 3 minutes or until golden.
  3. Transfer to plate, and add 1 1/2 tablespoons lime juice; cover.
  4. Add remaining 2 teaspoons peanut oil to wok, and cook eggplant 2 minutes or until golden.
  5. Add 1 1/2 tablespoons lime juice; cover and cook 2 minutes or until tender.
  6. Transfer to plate; cover.
  7. Add cabbage, 1/4 cup water, and remaining 1 teaspoon garlic to wok; cook 4 minutes, stirring occasionally. Cover; cook 2 minutes.
  8. Transfer to bowl; keep warm.
  9. Add 1/4 cup water, soba, and remaining 3 tablespoons lime juice to wok; stir 1 minute or until hot.
  10. Remove wok from heat, and toss mixture with sesame oil and scallions. Divide soba and cabbage among 4 bowls. Top with tofu and eggplant.

Nutrition Facts

Calories202kcal
Protein19.98%
Fat32.39%
Carbs47.63%

Properties

Glycemic Index
50
Glycemic Load
3.04
Inflammation Score
-6
Nutrition Score
12.903913028214%

Flavonoids

Delphinidin
48.59mg
Eriodictyol
0.49mg
Hesperetin
2.02mg
Naringenin
0.09mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.25mg
Myricetin
0.06mg
Quercetin
1.47mg

Nutrients percent of daily need

Calories:201.98kcal
10.1%
Fat:7.81g
12.01%
Saturated Fat:1.2g
7.47%
Carbohydrates:25.84g
8.61%
Net Carbohydrates:21.7g
7.89%
Sugar:4.69g
5.22%
Cholesterol:0mg
0%
Sodium:522.31mg
22.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.84g
21.68%
Vitamin K:63.43µg
60.41%
Vitamin C:31.48mg
38.15%
Manganese:0.66mg
32.92%
Folate:88.9µg
22.23%
Fiber:4.15g
16.59%
Vitamin B6:0.32mg
15.79%
Calcium:151.04mg
15.1%
Potassium:425.81mg
12.17%
Iron:1.79mg
9.93%
Vitamin B1:0.14mg
9%
Magnesium:33.8mg
8.45%
Phosphorus:81.13mg
8.11%
Vitamin A:396.91IU
7.94%
Copper:0.15mg
7.71%
Vitamin B2:0.12mg
6.99%
Vitamin E:1.01mg
6.77%
Vitamin B3:1.19mg
5.94%
Zinc:0.75mg
5.01%
Vitamin B5:0.47mg
4.65%
Selenium:1.93µg
2.76%
Source:My Recipes