Miso Eggplant – Low Calorie
Watch the video
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 marinade.
I chose to soak this eggplant in a light miso marinade that turns any vegetable into a true celebration!
I steamed the eggplant first, which helps it release more moisture and actually absorb the marinade ingredients better.
A bit about Miso Eggplant
- I steamed the eggplant in the microwave on a plate with a little bit of liquid. You can use a dedicated bamboo or metal steamer if you prefer. The eggplant doesn't mind!
Alternatively, you could bake the eggplant in the oven, but in my opinion, steaming is the most successful method. By the way, you can try this recipe with cauliflower, fennel, carrots, or any other vegetable you like.
- I used a simple light miso (shiro miso) 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 it and creating AGEs (harmful compounds formed when food is charred).
![\"Miso](\"https://yfgbdfvmzsosjicbvyjp.supabase.co/storage/v1/object/public/article-images/wp/22c61f34a6e636b5.jpg\")
Nutritional values of Miso Eggplant
Half a miso eggplant contains:
- 191 kcal
- 3g protein
- 11g carbohydrates
- 15g fat (of which 2g is saturated fat)
Love eggplant? Try this recipe too
![\"Miso](\"https://yfgbdfvmzsosjicbvyjp.supabase.co/storage/v1/object/public/article-images/wp/4eb9ecd566a0d098.jpg\")
Miso Eggplant - Low Calorie
Ingredients
- 1 large eggplant
- 6 tbsp dark soy sauce
- 3 tsp sesame oil
- 1 heaping tsp miso paste
For Garnish
- pinch sesame seeds
- pinch grated radish
Instructions
-
Cut the top off the eggplant and slice it lengthways into two equal halves.
-
Place the eggplant half on a plate, pour over 3 tbsp of water and cover with another plate.
-
Microwave for 10 minutes or until the eggplant is soft.
-
Alternatively, you can steam the eggplant in a bamboo steamer for 20-30 minutes.
Prepare the Sauce
-
In a small bowl, combine the soy sauce, miso, and one teaspoon of the sesame oil.
-
Mix well until the miso is fully dissolved in the soy sauce. A few small lumps are okay.
Finish the Eggplant
-
Once the eggplant is soft, use a knife to score a crosshatch pattern into the flesh.
-
Heat a non-stick pan over high heat and add 2 teaspoons of sesame oil.
-
Place the eggplants in the pan and brush the flesh side with the miso sauce.
-
Sear for a few seconds, then flip the eggplant over.
-
Brush the other side with the miso sauce and sear for a few more seconds.
-
Flip again and brush with more sauce if needed.
-
Repeat until the eggplant is beautifully browned on both sides.
-
Transfer the eggplant to a plate served with steamed rice.
-
Garnish with sesame seeds and grated radish.
-
Drizzle any remaining sauce over the rice and serve.
