Recipe of the Week: Honey Miso Tofu and Eggplant
By Corinne Nash
Honey Miso Tofu and Eggplant
This dish even kept my vegan-wary teenagers happy! It has lots of Japanese umami flavours. If you had no noodles you could use rice or quinoa. Tofu is an excellent food for post menopausal women because its phytoestrogens mimic the action of oestrogen, potentially reducing risk of breast cancer. It is also believed to lower LDL (bad) cholesterol and is a fantastic complete protein source for vegans and vegetarians.
INGREDIENTS:
250g Firm Tofu
1 Medium Eggplant
4 Tablespoons Miso paste
2 Tablespoons Rice Wine Vinegar
2 Tablespoons Honey
Extra Virgin Olive Oil for grilling
300g Mixed vegetables suitable for quick cooking- eg green beans, snow peas, broccolini, carrots, capsicum, mushrooms
200g Dried Soba Noodles (or use brown rice, quinoa, buckwheat or rice noodles)
1 Tablespoon Sesame Seeds, Toasted
METHOD:
Cut the eggplant into 1 cm rounds.
Cut the tofu into 1 cm cubes.
Prepare the vegetables by cutting into small slices/pieces for quick cooking.
Combine the miso, honey and rice wine vinegar in a bowl.
Add half the miso mixture to the tofu as a marinade.
Brush the eggplant slices with oil and grill on both sides using a chargrill pan or a barbecue.
Start to heat 2 pans of water to cook the noodles and the vegetables.
Keep the eggplant warm in a low oven whilst you cook the tofu. In the same chargrill pan, grill the tofu. I use a piece of baking paper, oiled, inside the pan because tofu has a tendency to stick and break up. Turn carefully to cook on all sides.
Cook soba noodles in boiling water for 3 minutes then drain and set aside.
Cook the vegetables briefly in boiling water, so that they stay firm. I add them sequentially to the pot depending on their cooking time - carrots first, snow peas last.
Once cooked, toss the rest of the miso mixture through the vegetables.
Plate in this order: Soba noodles, eggplant slices, tofu, vegetables, sesame seeds.
CORINNE NASH, M. HUM. NUTR.
Goodness Me Nutrition
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