Health

Healthy Recipe: Eggplant and Tofu With Curried Tomato-Mint Sauce

Try this hearty vegetarian recipe that takes just 30 minutes to prepare.

This eggplant-tofu recipe is both hearty and vegetarian-friendly. Photographs by Melissa Romero.

My apartment has a serious problem: too many recipe books. They take over a corner of my kitchen and an entire bookshelf in my living room, and gather dust in a box in my bedroom. But every once in a while, I actually crack open one of those bad boys and find a winner of a recipe. 

Last week the cookbook was Fresh & Fast Vegetarian by Marie Simmons. Her pan-seared tofu with eggplant and curried tomato-mint sauce stood out, not only because eggplants are in season, but also because the recipe only takes about 30 minutes to cook. Plus tofu is a great protein replacement for meat. Don’t like tofu? Simmons says the recipe is still delicious without it. 

Serves 4

Nutrition per serving: 245 calories, 17.7 grams fat, 354.4 milligrams sodium, 15.2 grams carbohydrates, 5.9 grams fiber, 9 grams protein. 

Ingredients: 

1 (16-ounce) block medium or firm tofu
1 (28-ounce) can diced or whole peeled tomatoes with juice
2 teaspoons curry powder
1 garlic clove, grated
1 teaspoon grated or peeled fresh ginger
1 cinnamon stick
½ teaspoon salt
Pinch of crushed red pepper flakes
4 tablespoons finely chopped fresh mint
1 large eggplant, peeled and cut into 12 slices (about ½ inch thick)
4 tablespoons extra-virgin olive oil

Directions: 

1) Place a large, heavy baking sheet in oven and preheat to 450 degrees for 10 minutes. 

2) Slice block of tofu into four ¾-inch-thick slices. Arrange slices on a folded dish towel. Cover with a second towel and press down gently but firmly for about 30 seconds to remove excess moisture.

3) Purée tomatoes using a food processor. Add purée to a large skillet and bring to a boil. 

4) Add ½ cup water, curry powder, garlic, ginger, cinnamon stick, salt, and crushed red pepper. Cook, uncovered, stirring occasionally, until sauce is thick, about 15 minutes. Add 2 tablespoons of mint. 

5) While sauce is coking, lightly brush eggplant slices on both sides with 2 tablespoons of oil. Carefully remove baking sheet from oven and arrange eggplant slices in a single layer. Return pan to the oven and roast for 10 minutes. Turn eggplant and roast the other side until lightly browned and tender. 

6) Heat a large skillet over medium heat until it’s hot enough to evaporate a drop of water. Add 2 tablespoons of oil. Add tofu and sear until lightly browned, about 3 minutes per side. 

7) Add roasted eggplant and tofu to sauce. Cook, covered, on low heat for about 10 minutes. Sprinkle with remaining mint and serve over a bed of quinoa or bulgur.

 

Get Our Health Newsletter

How to stay fit, eat smart, and live well in Washington.

Or, see all of our newsletters. By signing up, you agree to our terms.
SIGN UP
We engage readers directly in their mailboxes with topics like Health, Things to Do, Best Brunches, Design & Shopping, and Real Estate. Get the latest from our editors today.
Get The Best Of Washingtonian In Your Inbox!