Miso Eggplant – Big Flavor, Fewer Calories
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Eggplant is a pretty wonderful vegetable: it's low in calories and acts like a sponge. That means you can pack it with flavor just by letting it soak up a good marinade.
For this eggplant, I went with a light miso marinade that makes just about any vegetable something to get excited about!
I steamed the eggplant first to help it release moisture and soak up more of that flavorful marinade.
A Few Tips for Miso Eggplant
- I steamed the eggplant in the microwave on a plate with a little liquid. You can use a bamboo or metal steamer instead. The eggplant isn't picky.
You can also bake the eggplant in the oven, but steaming gives the best results, in my opinion. And feel free to try this recipe with cauliflower, fennel, carrots, or whatever other vegetable you're in the mood for.
- I used a basic light miso paste, thinned with a little soy sauce, sesame oil, and garlic. You can also thin it with water instead of soy sauce, or use vinegar.
- I quickly pan-fried the eggplant with a teaspoon of sesame oil, taking care not to burn it and keeping the formation of AGEs (advanced glycation end products, potentially harmful compounds that can form during high-heat cooking) in mind.
Miso Eggplant Nutrition
Half an eggplant with miso contains:
- 191 calories
- 3 grams protein
- 11 grams carbohydrates
- 15 grams fat (including 2 grams saturated fat)
Love eggplant? Try this recipe, too.
Miso Eggplant - Big Flavor, Fewer Calories
Ingredients
- 1 large, good-looking eggplant
- 6 tablespoons dark soy sauce
- 3 teaspoons sesame oil
- 1 heaping teaspoon miso paste
For Garnish
- pinch sesame seeds
- pinch grated radish
Instructions
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Trim the stem end off the eggplant and cut it lengthwise into two equal halves.
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Place an eggplant half on a microwave-safe plate, add 3 tablespoons water, and cover with another microwave-safe plate.
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Microwave the eggplant for 10 minutes, until tender.
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Alternatively, steam the eggplant in a bamboo steamer for 20–30 minutes.
Make the Sauce
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Combine the soy sauce, miso, and 1 teaspoon of the sesame oil in a deep bowl.
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Stir well until the miso dissolves into the soy sauce. A few lumps are no big deal.
Finish the Eggplant
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Once the eggplant is tender, use a knife to score the flesh in a crisscross pattern.
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Heat a nonstick skillet until hot, then add 2 teaspoons sesame oil.
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Place the eggplant halves in the skillet and brush them with the miso-soy sauce.
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Pan-fry for a few seconds, then flip the eggplant over.
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Brush again with the miso sauce and cook for another few seconds.
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Flip again and brush with more miso sauce.
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Repeat until the eggplant is browned on both sides.
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Transfer the eggplant to a plate with steamed rice.
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Sprinkle with a little sesame seed and grated radish.
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Drizzle a little miso sauce over the rice and serve.
