Looking for a perfectly balanced midweek dinner?
Whether you are meal-prepping for one or feeding the family, this wholesome Sticky Miso Eggplant recipe can be easily scaled to make more servings.
Bring the Far-East to your kitchen with this delicious eggplant recipe. Brushed with an Asian-inspired blend of flavors. And grilled to golden perfection. Then served on a bed of fried vegetable brown rice.
This dish packs a vivid variety of vegetables for a healthy boost of fiber and nutrients. You can adjust this recipe by using your favorite mix of vegetables to make it your own.
Add this healthy recipe to your meal-prep to support your health goals. Well-balanced to provide your macros and micros.
Here's how to make it in under thirty minutes.
Sticky Miso Eggplant & Fried Vegetable Rice
Serves 2
Ingredients:For the eggplants:2 medium eggplants2 tbsp miso2 tbsp low sodium soy sauce1 tbsp sesame oil2 tbsp mirin1 tbsp maple syrup, agave nectar or date syrup
For the rice:300g cooked brown rice – preferably leftover (around 120g uncooked)1 large carrot¼ head broccoli80g frozen peas3 spring onions1 tbsp sesame oil1 tbsp low sodium soy sauce
Garnish:1 tsp sesame seeds1 small red chilli
Method:1. Preheat the oven to 200c/400F.
2. Slice the eggplants in half lengthways and score a few times diagonally. Arrange on a baking tray.
3. Mix the ingredients for the miso sauce in a small bowl and spread half of the mixture over the eggplant surfaces. Save the remaining sauce for later.
4. Place in the oven and roast for 15 minutes. After 15 minutes, pour over the remaining sauce and return to the oven for another 10-15 until caramelized.
5. Meanwhile, finely chop the broccoli, carrot and spring onions.
6. Heat the sesame oil in a wok over high heat and add the broccoli, carrot and spring onions (save a few bits of spring onion for garnish).
7. Cook for 3 minutes until starting to soften. Add the peas, rice and soy sauce and cook for a further 3 minutes.
8. Serve the eggplant halves on a bed of the fried rice and garnish with sesame seeds, chilli slices and spring onion.
Per serving: 1 eggplant with half the riceCalories: 512 caloriesCarbohydrate: 69gFrom sugar: 17gFibre: 14gFat: 20gSaturated: 3.2gProtein: 16g
