Vegan Tomato Tofu Stuffed Eggplant Recipe

tomato tofu stuffed eggplant recipe

A Mediterranean dish that is enjoyed from Turkey to Spain, stuffed eggplant suits a variety of flavors and ingredients.

Using the heart-healthy ingredients and spices renowned in this region of the world, this recipe utilizes tofu for protein and omits the usual high-fat cheese that is often liberally sprinkled on top.

An eggplant is the perfect medium for holding the thick tomato mixture. It retains it shape when cooked, yet adds a meatiness to this vegan dish.

Vegan Tomato Tofu Stuffed Eggplant
Vegan Tomato Tofu Stuffed Eggplant
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Nutrition Facts
Vegan Tomato Tofu Stuffed Eggplant
Amount Per Serving
Calories 240 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 718mg 30%
Potassium 840mg 24%
Total Carbohydrates 25g 8%
Dietary Fiber 8g 32%
Sugars 11g
Protein 14g 28%
Vitamin A 54%
Vitamin C 38%
Calcium 34%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
Cuisine Vegan
Prep Time 20 minutes
Cook Time 45 minutes
Servings
servings
Ingredients
  • 1 eggplant large; scrubbed and top removed
  • sea salt to taste
  • 1 tbsp olive oil plus more for greasing
  • 1 block firm tofu chopped finely
  • 1 onion chopped finely
  • 3 cloves garlic chopped finely
  • 2 tsp dried basil
  • 1 tsp dried oregano
  • 1/2 tsp ground black pepper
  • 3 tbsp tomato paste
  • 2 tomatoes chopped
  • 1/2 cup vegetable stock
  • salt to taste
  • 1 cup fresh spinach leaves
  • 1/2 cup low-fat soy ‘mozzarella’ cheese
Cuisine Vegan
Prep Time 20 minutes
Cook Time 45 minutes
Servings
servings
Ingredients
  • 1 eggplant large; scrubbed and top removed
  • sea salt to taste
  • 1 tbsp olive oil plus more for greasing
  • 1 block firm tofu chopped finely
  • 1 onion chopped finely
  • 3 cloves garlic chopped finely
  • 2 tsp dried basil
  • 1 tsp dried oregano
  • 1/2 tsp ground black pepper
  • 3 tbsp tomato paste
  • 2 tomatoes chopped
  • 1/2 cup vegetable stock
  • salt to taste
  • 1 cup fresh spinach leaves
  • 1/2 cup low-fat soy ‘mozzarella’ cheese
Vegan Tomato Tofu Stuffed Eggplant
Votes: 0
Rating: 0
You:
Rate this recipe!
Nutrition Facts
Vegan Tomato Tofu Stuffed Eggplant
Amount Per Serving
Calories 240 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 718mg 30%
Potassium 840mg 24%
Total Carbohydrates 25g 8%
Dietary Fiber 8g 32%
Sugars 11g
Protein 14g 28%
Vitamin A 54%
Vitamin C 38%
Calcium 34%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Cut the eggplant in half lengthwise. Scoop out the middle of the vegetable, so there is ½-inch of the flesh left inside the skin. Sprinkle salt liberally over the removed contents and the halved eggplant. Set aside for 30 minutes, allowing the salt to remove the bitter flavor.
    halved eggplant preparation
  3. Toss together the olive oil, tofu, and onion in a medium saucepan. Place it on the stove and set the heat to medium-high.
  4. Toss the contents of the pan until the tofu is browned and the onions and garlic are caramelized – between 3 and 5 minutes.
  5. Add the basil, oregano, and black pepper and cook for another minute until fragrant.
  6. Spoon in the tomato paste, chopped tomato and vegetable stock.
  7. Reduce the heat to medium and allow the mixture to thicken.
  8. Rinse the salt off of the eggplant pieces and pat them dry with paper towel.
  9. Chop the removed middle pieces of the eggplant finely and add them to the simmering tomato mixture.
  10. Salt the mixture to taste, and simmer until almost all liquid is evaporated and it has thickened to a texture similar to a paste.
    tomato tofu stuffed eggplant mixture
  11. Lightly grease a 8-inch by 8-inch baking dish with olive oil.
  12. Set the eggplant halves in the dish, hollowed interiors up.
  13. Line each hollow with the fresh spinach leaves, divided evenly between each half.
  14. Spoon the thick tomato mixture in to the top of the eggplants, creating two even mounds on top of the hollowed vegetable halves.
  15. Sprinkle on the cheese, if desired, or omit it for a lower-fat version.
    tomato tofu stuffed eggplant preparation
  16. Insert the baking dish in to the oven.
  17. Cook for 45 minutes, or until the edges of the mixture are browned, and the eggplant is soft when pierced with a fork.
  18. Remove and serve alongside pasta, rice or a salad.
    finished tomato tofu stuffed eggplant
Recipe Notes

Calories: 139.0

Fat: 8.4g

Saturated Fat (g): 1.1

Cholesterol (mg): 0.0

Sodium (mg): 135.3

Potassium (mg): 662.6

Carbohydrate (g): 15.9

Fibre (g): 5.5

Sugar (g): 6.2

Protein (g): 11.8

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