Miso Eggplant – Low Calorie
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Eggplant is a wonderful vegetable that is low in calories and acts like a sponge. This means you can make it incredibly flavorful just by soaking it in a flavored marinade.
I chose to marinate this eggplant in a light miso marinade that turns any vegetable into a real celebration!
I steamed the eggplant first, which caused it to release more fluids and effectively absorb more of the marinade ingredients.
A bit about Miso Eggplant
- I steamed the eggplant in the microwave on a plate with a little bit of liquid. You can also steam the eggplant in a dedicated bamboo or metal steamer. The eggplant doesn't mind!
Alternatively, you could bake the eggplant in the oven, but in my opinion, steaming it yields the best results. By the way, you can try this recipe with cauliflower, fennel, carrots, or any other vegetable you like.
- I used a simple light miso that I diluted with a bit of soy sauce, sesame oil, and garlic. You can dilute it with water instead of soy sauce or vinegar.
- I pan-fried the eggplant quickly with a teaspoon of sesame oil to avoid burning the eggplant and creating AGEs (toxic compounds formed when food is burned).
Nutritional values for Miso Eggplant
Half a miso eggplant contains:
- 191 calories
- 3g protein
- 11g carbohydrates
- 15g fat (of which 2g is saturated fat)
Love eggplants? Try this recipe
Miso Eggplant - Low Calorie
Ingredients
- 1 large, firm eggplant
- 6 tbsp dark soy sauce
- 3 tsp sesame oil
- 1 heaping tsp miso paste
Garnish
- pinch sesame seeds
- pinch grated radish
Instructions
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Trim the top of the eggplant and cut it into two equal halves.
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Place the eggplant halves on a plate, add 3 tablespoons of water, and cover with another plate.
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Microwave for 10 minutes until the eggplant is soft.
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Alternatively, you can place the eggplant in a bamboo steamer for 20-30 minutes.
Prepare the sauce
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In a deep bowl, combine the soy sauce, miso, and one teaspoon of sesame oil.
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Mix well until the miso is fully dissolved in the soy sauce. It's okay if a few small lumps remain.
Prepare the eggplant
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Once the eggplant is ready and soft, use a knife to score a crosshatch pattern (grid) on the flesh.
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Heat a non-stick pan well and add 2 teaspoons of sesame oil.
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Place the eggplant halves in the pan and brush them generously with the miso sauce.
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Sear for a few seconds, then flip the eggplant over.
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Brush the eggplant again with the miso sauce and sear for a few more seconds.
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Flip once more and apply a final brush of the miso sauce.
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Repeat the process until the eggplant is nicely browned on both sides.
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Transfer the eggplant to a plate over steamed rice.
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Garnish with sesame seeds and grated radish.
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Pour any remaining miso sauce over the rice and serve.
