Want a filling, fulfilling, plant-based dish? You will love this Eggplant Tofu Recipe! The recipe is for a warm, umami-rich dish with soft eggplant and crisp tofu covered in Asian seasonings. Tender, luscious eggplant melds perfectly with crispy-skinned tofu to create an excellent play of textures, while salty-savory stir-fry sauce made with soy, garlic and ginger ties it all up.
Perfect for a vegan, vegetarian or just someone looking for a lighter meal to indulge in. This flavor-filled, healthy recipe is one to whip up any night of the week or mix for meal prep. It also is quite versatile — spoon it over steamed rice or noodles, or simply enjoy it as a hearty, plant-based meal. Go ahead and give it a try today, and taste an explosion of flavor with every bite!
Table of Contents
Origins of Eggplant Tofu Recipe
One of the most common ways they are eaten in Asian cuisines, especially Chinese, Japanese and Thai is the Eggplant Tofu Recipe. Eggplant and tofu always seem to find their way into vegetarian and vegan dishes since, when prepared right, they can become a blank canvas for flavors. In Chinese cooking, it is frequently in a sauce that has been stir-fried (a combination of soy sauce and garlic/ginger, which optionally contains hoisin and oyster sauces for non-vegans).
Tofu as a protein makes it even better, and the eggplant gives this meal just enough body. So, while it has origins in the kitchens of traditional Asian homes, with plant-based food becoming more and more important all over the globe, this ubiquitous dish can now be found being served as a vegetarian entrée in nearly any country that hosts a culture of flavorful dining.
Why Homemade is the Perfect Idea
Some of the advantages you get by making Eggplant Tofu at home. The first benefit is that you get to choose the quality and freshness of your ingredients. For example, homemade tofu is less processed and tastes much better than store-bought. Not only can you select the perfect eggplant and tofu, but also how each is cooked (eggplant soft enough to be unctuous or puree-like; tofu custardy inside with a golden, snappy crust).
Eggplant Tofu Homemade: you can adjust the seasonings and flavors according to your taste. You can also add different sauces and spices to make it spicier, sweeter or more savory. This means it can be totally customized for your tastes and what you do or don’t eat. Also, homemade recipes are cheaper than ordering from a restaurant, and at home, cooking your food is satisfying. It’s a simple, quick, and nourishing meal perfect for busy weeknights or a cozy weekend dinner.
Keys for the Best Eggplant Tofu Recipe
To make the best Eggplant Tofu, there are a few important tips to follow:
- Pick a Good Eggplant: Look for eggplants that are firm and shiny with unblemished skin. Japanese or Chinese eggplants work best for this recipe as they have fewer seeds and are softer. If your globe eggplants are the average size, you could use them; just slice them into smaller pieces.
- Drain and Press the Tofu: You want your tofu to have a great texture, so it is essential to drain out as much moisture from your tofu as possible. This will help the tofu to stay crispier when pan-fried. Either use a tofu press or wrap the tofu in a clean kitchen towel and place something heavy on top (like a cast iron skillet) for at least 15 minutes.
- Quality Oil: Pick an oil like canola or sesame oil, which is suitable for frying tofu and sautéing eggplant. This ensures the tofu becomes crispy and golden while the eggplant absorbs the sauce without becoming too soggy.
- Cook in Layers: In order to avoid overcrowding the pan and allow all of the tofu and eggplant to come into contact with the cooking surface, cook them separately. If too many are in the skillet at once, they can be steamed rather than fried and will be less crispy.
- Sauce Composition: The sauce defines the character of this dish. Balancing the flavors (of soy sauce, garlic and ginger) with some sweetness of sugar or honey can be excellent for ‘making’ the dish. Then, season to taste with a proselytizing passion.
- Garnish with Fresh Herbs: Adding fresh herbs, such as cilantro or basil, just before serving can add a fresh, aromatic touch to the dish.
Health Benefits of Eggplant Tofu
The Eggplant Tofu Recipe is not only delicious but also offers a range of health benefits. Here’s a breakdown of the nutritional advantages of the key ingredients:
| Nutrient | Benefit |
|---|---|
| Tofu | A great source of plant-based protein, tofu is rich in essential amino acids, iron, and calcium. It’s also low in calories and fat, making it an excellent choice for heart health. |
| Eggplant | Low in calories but high in fiber, antioxidants, and vitamins, eggplant supports heart health and weight management. It’s a good source of vitamins A, C, and K, and minerals like potassium. |
| Garlic | Contains allicin, a compound that has been shown to support immune function and reduce inflammation. Garlic is also known for its cardiovascular benefits. |
| Ginger | Known for its anti-inflammatory properties, ginger can aid in digestion and reduce muscle pain. It’s also linked to improving metabolism and reducing nausea. |
| Soy Sauce (in moderation) | Rich in umami flavor, soy sauce contains small amounts of antioxidants and may contribute to digestive health, though it should be used in moderation due to its sodium content. |
Eggplant Tofu Recipe From OoohDelish!
Eggplant Tofu Recipe
Equipment
- Large skillet or wok
- Tofu press (or heavy weight to press tofu)
- Sharp knife for cutting vegetables
- Cutting board
- Measuring spoons
- Small bowl for sauce
- Large plate or paper towels to drain tofu
Ingredients
- For the Tofu and Eggplant:
- 1 block 14 oz firm tofu, pressed and cut into cubes
- 2 medium eggplants cut into bite-sized cubes
- 2 tbsp vegetable oil for frying
- 1 tbsp sesame oil for flavor
- For the Sauce:
- 2 tbsp soy sauce or tamari for gluten-free
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tbsp citron juice or lemon juice
- 1 tbsp maple syrup or honey
- 1 tsp ginger grated or minced
- 2 cloves garlic minced
- 1 tbsp cornstarch for thickening
- For Garnish:
- Fresh cilantro or basil leaves optional
- 1 tbsp sesame seeds optional
Instructions
- Prepare the tofu: Drain the water and press to remove some moisture from it. Wrap it up in a clean kitchen towel and put weight on top (for example, skillet) for ~15 minutes. Once thrown in, pour it directly on top, and it will start thickening immediately. Press tofu before cutting it into bite-sized pieces.
- Cook The Tofu: In a large skillet or wok over medium-high heat, add vegetable oil and sesame oil and cook tofu. Then add tofu cubes and fry for 5 to 7 minutes, stirring occasionally. (until crispy and golden on all sides). Remove tofu from the skillet and set aside.
- Prepare the Eggplant: You probably need more oil in the same skillet. Mix in the eggplant cubes and sauté for 8-10 minutes, stirring frequently until the eggplant softens (about 9 out of every ten pieces will collapse when pressed with a spatula) and gets a slight browning. Pull away the tofu and keep it aside with a skillet.
- Make the Sauce: In a separate small bowl, mix the soy sauce, rice vinegar, sesame oil, citron juice, maple syrup, ginger and garlic. Whisk long and hard until the mixture is smooth.
- Combine and Thicken: Pour the sauce into a skillet over medium heat. Add the cornstarch and simmer for 2-3 minutes or until sauce has slightly thickened.
- Bring Everything Together: Return the cooked tofu and eggplant to a skillet with sauce. Mix well to get a nice and even thick coating of the sauce/tenders. Stir in the drained beans and cook for 3-4 minutes more or until heated through.
- Serve and Garnish: Serve the dish and optionally garnish with a few sprigs of fresh cilantro or basil leaves, as well as a sprinkle of sesame seeds. Serve with rice or noodles, or just savor it as is.
Notes
Use Fresh Ingredients: Fresh ginger and garlic enhance the flavor and aroma of the dish. For a deeper flavor, you can add a splash of rice wine or tamari. 
Adjust the Spice: If you prefer a spicier version, add a teaspoon of chili paste or sriracha to the sauce. Crisp the Tofu: To make the tofu even crispier, you can coat it lightly in cornstarch before frying. 
Vegan Option: This recipe is naturally vegan, so feel free to add more vegetables like bell peppers, mushrooms, or zucchini for extra texture and flavor.Can Eggplant Tofu Help with Weight Loss or Gain?
For Weight Loss: You may check the Eggplant Tofu Recipe if you are trying to lose some weight. Eggplant and tofu are low in calories, but stacked with them, they are supplements that can be eaten without overeating on calories. Tofu supplies a decent amount of plant-based protein that helps support your muscles, while the fiber in eggplant promotes feelings of fullness and eases digestion. The recipe is also flexible — by adjusting the amount of oil used for frying and reducing added sugars or salt, you can make it even lighter.
For Weight Gain: If you want to add some weight, this recipe is straightforward and can be adjusted to achieve the appropriate quantity of calories. Fry the tofu with a little more oil, bump up the portion size, or serve it alongside rice or noodles to increase calories. Nutrition: This dish is protein-packed with tofu, fats from sesame oil or the kind of oil you use, making it a good choice for anyone trying to gain weight in muscle mass.
In both cases, Eggplant Tofu is a balanced dish that can fit into a healthy, well-rounded diet. It’s a great way to enjoy a flavorful, plant-based meal while also meeting your dietary goals, whether you’re aiming for weight loss or gain.
References
Calories in Vegetables Eggplant Tofu