Vegan Tofu and Eggplant Stir-Fry
Vegan Tofu and Eggplant Stir-Fry is a flavorful and satisfying plant-based dish that combines crispy marinated tofu with tender eggplant and an array of colorful vegetables in a savory stir-fry sauce. This dish offers a delightful contrast of textures and a harmonious blend of flavors, making it a perfect choice for a quick and tasty meal.
INGREDIENTS
For the Tofu:
- 14 ounces (400g) extra-firm tofu, cubed
- 2 tablespoons soy sauce or tamari (for a gluten-free option)
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup or agave nectar
- 1 clove garlic, minced
- 1/2 teaspoon ginger, minced
- 1 tablespoon vegetable oil (for frying)
- Salt and black pepper to taste
For the Stir-Fry Sauce:
- 3 tablespoons soy sauce or tamari (for a gluten-free option)
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup or agave nectar
- 1 teaspoon cornstarch mixed with 2 teaspoons water
For the Stir-Fry:
- 2 tablespoons vegetable oil
- 1 medium-sized eggplant, cut into bite-sized pieces
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 onion, thinly sliced
- 3 cloves garlic, minced
- Cooked rice or noodles for serving
INSTRUCTIONS
Prepare the Tofu:
In a bowl, whisk together the soy sauce or tamari, rice vinegar, maple syrup or agave nectar, minced garlic, minced ginger, salt, and black pepper.
Place the cubed tofu in a shallow dish and pour the marinade over it. Gently toss to coat the tofu cubes. Allow them to marinate for at least 15 minutes.
Heat a tablespoon of vegetable oil in a skillet or wok over medium-high heat. Add the marinated tofu cubes and cook until they are golden brown and crispy on all sides, about 5-7 minutes. Remove the tofu from the pan and set it aside.
2. Prepare the Stir-Fry Sauce:
- In a small bowl, whisk together the soy sauce or tamari, rice vinegar, maple syrup or agave nectar, and the cornstarch-water mixture to create the sauce. Set it aside.
3. Sauté the Vegetables:
In the same skillet or wok used for the tofu, heat another two tablespoons of vegetable oil over medium-high heat. Add the minced garlic and sauté for about 30 seconds until fragrant.
Add the eggplant pieces and stir-fry for about 5-7 minutes, or until they start to become tender.
Add the sliced red bell pepper, yellow bell pepper, and onion to the skillet. Continue to stir-fry for another 3-5 minutes until the vegetables are crisp-tender.
4. Combine Tofu and Sauce:
Return the cooked tofu to the skillet with the sautéed vegetables.
Pour the prepared stir-fry sauce over the tofu and vegetables. Stir everything together and cook for an additional 2-3 minutes until the sauce thickens and coats the ingredients evenly.
5. Serve:
- Serve your Vegan Tofu and Eggplant Stir-Fry hot over cooked rice or noodles.
TIPS
Customize your stir-fry by adding other vegetables like broccoli, snow peas, or mushrooms.
Adjust the level of spiciness by adding red pepper flakes or sriracha sauce to the stir-fry sauce.
Feel free to use other sweeteners like brown sugar or coconut sugar instead of maple syrup or agave nectar.
For added flavor, sprinkle sesame seeds or chopped green onions on top before serving.
NUTRITION VALUE
- Calories: Approximately 250-300
- Carbohydrates: 25-30g
- Protein: 10-12g
- Fat: 15-17g
- Fiber: 6-8g
- Sugar: 10-12g
