The Peanut Butter

Peanut butter is a protein-packed spread popular around the world. It’s made of ground peanuts — often roasted first — blended into a thick paste. 

The final product contains a range of nutrients that may offer health-boosting benefits. However, it’s important to check the label when buying peanut butter. Many brands today add ingredients like sugar, vegetable oil, and trans fats that can reduce its nutritional value. 

Natural peanut butter is available at health food stores and specialty grocers, and can be easily found online. Look for a product that contains no additives other than a little salt. 

You can also make peanut butter at home by blending peanuts in a food processor until you reach your desired texture.

Peanut butter is a good source of: 

•  Vitamin E
•  Niacin (B3)
•  Manganese
•  Vitamin B6
•  Magnesium

Peanut butter is also a good source of copper, a mineral that helps maintain our bone health, immune function, and blood vessels. Some research suggests that getting enough copper in your diet may reduce your risk for osteoporosis and heart disease. (source webmd.com)

Why Choose Tofu and Eggplant?

Tofu and eggplant are a dynamic duo in the world of vegan cuisine. Tofu provides a hearty protein base while eggplant adds a meaty texture and absorbs flavours beautifully. Combined with a luscious peanut sauce, this dish transforms into a delectable feast that will leave you wanting more.

Health Benefits and Serving Suggestions

• Rich in Protein: Tofu provides a complete source of plant-based protein.
• Loaded with Fiber: Eggplant is rich in fiber, aiding in digestion and promoting satiety.
• Nutrient-Packed: Peanut butter adds healthy fats and essential nutrients like vitamin E.
• Customizable: Feel free to add more vegetables like bell peppers or broccoli for extra crunch and colour.

 

And now let's go and learn how to make this delicious recipe!

Tofu with Eggplant in Peanut Sauce Recipe

 

Ingredients:

2 Eggplants (better if the long variety)

250 g Tofu Puffs

35 g Roasted Peanuts

2 tablespoons Vegetable Oil

Spring Onion (for garnish)

... for the sauce...

3 tablespoons Soy Sauce

½ tablespoon Peanut Butter (smooth)

1 tablespoon Rice Vinegar (or Apple Cider)

½ tablespoon Brown Sugar

2 Garlic Cloves (finely ground)

Method:

1. If your peanuts aren't already roasted, put them in a hot pan for a few moments, turning them constantly to avoid burning, then set them aside. If you have already roasted peanuts go directly to the next step.

2. Slice the aubergines into strips about 2-3 cm long and about 1 cm thick.

3. Heat the vegetable oil in a pan, then add the eggplant and sauté over medium-high heat until soft (this will take about 10 minutes, making sure to turn them continuously. If they absorb the oil quickly, add very little water to avoid burning them; the aubergines will be ready as soon as it is possible to easily insert a toothpick into their pulp).

4. Add the tofu cubes to the pan with the aubergines and heat them for a few moments, taking care to mix them carefully to avoid breaking the veggies.

5. In the meantime, combine all the ingredients for the sauce in a small bowl and mix until they are well incorporated.

6. Combine the peanut and soy sauce in the pan, mix well, making sure to cover the tofu and vegetables well, and let it cook for a couple of minutes.

7. Serve the tofu with eggplant in peanut sauce warm, finished with whole roasted peanuts and chopped spring onions.

8. For a complete dish, serve over steamed rice or noodles.

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Tofu with Eggplant in Peanut Sauce

This delicious tofu with eggplant in peanut sauce makes for either a great side, appetizer or main course dish that rich in taste, highly satisfying and really easy to make.

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Ingredients

• ▢ 2 Eggplants better if the long variety*
• ▢ 250 g (1 cup) Tofu Puffs *
• ▢ 35 g (¼ cup) Roasted Peanuts
• ▢ 2 tablespoons Vegetable Oil
• ▢ Spring Onion for garnish

... for the sauce...

• ▢ 3 tablespoons Soy Sauce
• ▢ ½ tablespoon Peanut Butter smooth*
• ▢ 1 tablespoon Rice Vinegar or Apple Cider
• ▢ ½ tablespoon Brown Sugar
• ▢ 2 Garlic Cloves finely ground

3 pople

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Instructions

• If your peanuts aren't already roasted, put them in a hot pan for a few moments, turning them constantly to avoid burning, then set them aside. If you have already roasted peanuts go directly to the next step.
• Slice the aubergines into strips about 2-3 cm long and about 1 cm thick.
• Heat the vegetable oil in a pan, then add the eggplant and sauté over medium-high heat until soft (this will take about 10 minutes, making sure to turn them continuously. If they absorb the oil quickly, add very little water to avoid burning them; the aubergines will be ready as soon as it is possible to easily insert a toothpick into their pulp).
• Add the tofu cubes to the pan with the aubergines and heat them for a few moments, taking care to mix them carefully to avoid breaking the veggies.
• In the meantime, combine all the ingredients for the sauce in a small bowl and mix until they are well incorporated.
• Combine the peanut and soy sauce in the pan, mix well, making sure to cover the tofu and vegetables well, and let it cook for a couple of minutes.
• Serve the tofu with eggplant in peanut sauce warm, finished with whole roasted peanuts and chopped spring onions.
• For a complete dish, serve over steamed rice or noodles.

Notes

Tofu Puffs: If you can't find it in stores you can make it at home by following this tutorial, or, for a healthier alternative, you can simply lightly dust the pressed tofu cubes in cornstarch and sauté them in a little vegetable oil (or cook them in the air fryer) until they become crunchy on the outside, set aside and add them at the end of the recipe.

Aubergine/Eggplant:  In this version I used Japanese long eggplants (which I have to say here in the UK they cost a fortune!). The main characteristics of this variety is they are little more spongy, practically seedless, with a stronger flavour and faster to cook. If you can't find them, you can easily replace them with the variety of eggplant that is easier for you to find.

The Peanut Butter: Natural peanut butter is available at health food stores and specialty grocers, and can be easily found online. Look for a product that contains no additives other than a little salt.  You can also make peanut butter at home by blending peanuts in a food processor until you reach your desired texture.

Nutrition

Calories: 332kcal | Carbohydrates: 26g | Protein: 16g | Fat: 21g | Saturated Fat: 9g | Potassium: 856mg | Fiber: 11g | Sugar: 14g | Vitamin A: 70IU | Vitamin C: 7mg | Calcium: 154mg | Iron: 2mg

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