Tofu, Aubergine & Broccoli Miso Bowl Questa ricetta è disponibile anche in italiano
Flavorful, filling, Miso Bowl with crispy glazed Tofu, Steamed Broccoli, Raw Carrot ribbons and Miso Roasted Aubergine, all served over fragrant fluffy rice. A healthy yet satisfying plant-based meal that is also gluten free.
That’s exactly my all time favourite dinner bowl. It literally has everything we could ask for, it is in fact:
– packed with nutrients
– satisfying
– filling
– comforting
– healthy
– packed with flavour
– easy to put together
Indeed the most tasty comfort food that is at the same time healthy & filling, what else could you ask for?
What I like the most about Buddah Bowls is that I can make up new healthy and interesting bowls in the next few days with any leftovers. I in fact steamed a larger amount of broccoli* and I had quite a bit of tofu in the fridge, so I made the day after another bowl for dinner with this Rich Quinoa Salad that I had for lunch and this Vegan Russian Salad that was staring at me in the fridge for the last couple of days. It was absolutely lush my friends, let me tell you!
*Funnily enough we bought lots of broccoli before fostering our two guinea pigs Toshiro and Elvis, expecting that they would love them. But they didn’t even touch them, just sniffed around a piece and fiery turned the other way! I guess our piggies don’t like them as much as we were told the would, haha!
So we had to use them up ourselves, over the next few meals.
How to make this easy Tofu, Aubergine & Broccoli Miso Bowl
The tofu. I’d suggest to use very firm tofu, vacuum sealed if you don’t want to go through the effort of pressing it.
If you’re using tofu that needs to be pressed do it for 15-20 minutes beforehand. We need to cut our block of firm tofu into cubes (or stripes if you like) and then marinate it for a few moments before baking.
The marinade. The marinade for this super nutritious bowl has only a small amount of components: white miso paste, soy sauce, brown sugar, water and sesame oil.
After combining all the ingredients in a medium size bowl, let’s give all a little stir and add the tofu cubes to marinate.
The aubergine/eggplant. We are going to use 1/2 aubergine per portion. All we need to do to prep this easy miso flavoured eggplant is to cut it in half, lengthwise, score a chessboard pattern on each half and pour over a few tablespoons of the marinade. Then we will cook the aubergine in preheated oven for 40-45 minutes, flipping it halfway. The aubergine is ready when the pulp turns soft and well coloured on top.
The broccoli. Broccoli are probably the easiest component of this bowl (along with the carrots). All we need to do is wash the broccoli head, cut into florets and steam in a drainer over a few inches of boiling water for 10-15 minutes (cooking time mostly depends on how YOU like the broccoli to be – from crunchier to rather soft and mushy).
The carrot. The last addition to our healthy miso bowl are carrot ribbons or “spaghetti” simply made with a vegetable spiralizer.
All in all this gorgeous vegan bowl will give you plenty of vitamins, especially B, C and K, lots of minerals, like iron and potassium, plenty of dietary fiber, proteins and also interesting enzymes, thanks to the miso, that is a very healthy fermented paste that provides our body with a number of beneficial bacteria.
Tofu, Aubergine & Broccoli Miso Bowl Recipe
Ingredients:
200 g Extra Firm Tofu
100 g Jasmine Rice
1 Aubergine
1 Head of Broccoli
1 Carrot
2-3 tbsp Corn Starch
1 tbsp Vegetable Oil
Sesame Seeds (to garnish – optional)
Chili Flakes (to garnish – optional)
Fresh Coriander (to garnish – optional)
…for the marinade…
1/2 cup Water (120 ml)
4 tbsp Light Soy Sauce (70 ml)
1 tbsp White Miso Paste
1 tbsp Brown Sugar
1 tbsp Sesame Oil
Method:
1. Press the tofu and cut into cubes.
2. Combine all the ingredients of the marinade into a bowl, stir well then add tofu cubes. Marinate for 30 minutes.
3. Preheat the oven at 200°C (350°F).
4. In the meantime cut the aubergine lengthwise and score the pulp to a chess pattern. Arrange aubergine on a baking tray and pour around 2 tbsp of marinade on each half.
5. Coat the marinated tofu cubes into corn starch and arrange on the same tray as the aubergine.
6. Bake the tofu for 20 minutes, flipping halfway and the aubergine for 40 minutes, turning it too halfway.
7. Reduce the remaining marinade in a pan for a few minutes.
8. Put 1/2 of the reduce marinade aside, and with the remaining sauté the baked tofu for 5 minutes, stirring constantly.
9. Steam the rice and the broccoli for 10 to 15 minutes, according to your taste.
10. Assemble the miso bowl with fluffy rice, the tofu cubes, spiralized carrot, 1 aubergine half and the steamed broccoli all dressed with the miso reduction. Add some coriander leaves, spring onions and sprinkle some sesame seeds and chili flakes if you like before serving.
