Stir-fried Eggplant and Tofu

Gluten Free
Dairy Free
Health score
4%
Stir-fried Eggplant and Tofu
25 min.
4
272kcal

Suggestions


Craving a delicious and satisfying dish that's both healthy and bursting with flavor? Look no further than this Stir-fried Eggplant and Tofu! This recipe is perfect for a quick and easy weeknight meal, ready in just 25 minutes.

Imagine tender eggplant and protein-packed tofu, stir-fried to perfection with a symphony of savory and slightly sweet notes. The umami-rich combination of soy sauce and oyster sauce coats every piece, while a touch of sugar adds a delightful balance. Fresh garlic and vibrant bell pepper elevate the dish with their aromatic essence and crisp texture.

What makes this recipe even better? It's naturally gluten-free and dairy-free, making it a fantastic option for a variety of dietary needs. Plus, with only 272 calories per serving, you can indulge guilt-free.

This Stir-fried Eggplant and Tofu is more than just a meal; it's a culinary adventure that will tantalize your taste buds and leave you feeling nourished and energized. The addition of fresh basil at the end adds a bright, herbaceous finish that truly makes this dish shine.

Get ready to experience a delightful blend of textures and flavors in this easy-to-make, crowd-pleasing recipe! Serving suggestion: Enjoy as a delicious side dish, or serve over rice for a complete and satisfying meal.

Ingredients

  • pound eggplant cut into 1- by 3-in. strips
  • 0.3 cup basil leaves fresh
  •  garlic cloves minced
  • 0.3 cup soya sauce reduced-sodium
  • tablespoons oyster sauce 
  • small bell pepper green red cut into 1-in. pieces
  • tablespoons sugar 
  • 18 oz spicy tofu firm drained cut into 1 1/2- by 2-in. chunks
  • tablespoons vegetable oil 

Equipment

  • frying pan
  • slotted spoon

Directions

  1. Heat oil in a large nonstick frying pan over high heat, add tofu, and gently cook, turning tofu occasionally, until browned slightly, about 5 minutes. Use a slotted spoon to transfer tofu to a plate.
  2. Cook garlic, eggplant, and bell pepper in pan until softened, stirring occasionally, 8 to 10 minutes.
  3. Add soy sauce, sugar, and oyster sauce and cook until heated through, another 2 minutes. Return tofu to pan and gently stir to coat.
  4. Remove from heat and stir in basil leaves.
  5. Serve over rice.

Nutrition Facts

Calories272kcal
Protein21.06%
Fat51.73%
Carbs27.21%

Properties

Glycemic Index
56.27
Glycemic Load
5.66
Inflammation Score
-5
Nutrition Score
9.327391334202%

Flavonoids

Delphinidin
97.17mg
Luteolin
0.87mg
Kaempferol
0.01mg
Myricetin
0.02mg
Quercetin
0.48mg

Nutrients percent of daily need

Calories:271.76kcal
13.59%
Fat:16.17g
24.88%
Saturated Fat:2.26g
14.1%
Carbohydrates:19.14g
6.38%
Net Carbohydrates:14.17g
5.15%
Sugar:10.94g
12.16%
Cholesterol:0mg
0%
Sodium:1019mg
44.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.81g
29.62%
Vitamin K:30.35µg
28.9%
Vitamin C:18.12mg
21.96%
Manganese:0.42mg
21.15%
Fiber:4.97g
19.87%
Calcium:186.21mg
18.62%
Iron:2.24mg
12.42%
Potassium:382.28mg
10.92%
Vitamin B6:0.19mg
9.65%
Folate:38.56µg
9.64%
Vitamin E:1.34mg
8.96%
Magnesium:34.08mg
8.52%
Phosphorus:71.31mg
7.13%
Copper:0.14mg
6.92%
Vitamin B2:0.11mg
6.66%
Vitamin B3:1.22mg
6.12%
Vitamin B1:0.07mg
4.51%
Vitamin B5:0.42mg
4.18%
Vitamin A:173.79IU
3.48%
Zinc:0.41mg
2.74%
Selenium:1.1µg
1.57%
Source:My Recipes