Description
The Spicy Garlic Aubergine (Eggplant) & Tofu Stew is a hearty and flavorful vegan stew combining tender aubergine with protein-rich tofu in a spicy, garlicky tomato sauce. Perfect for any season, this comforting dish balances spice, aroma, and warmth, ideal for weeknight dinners or impressing guests with a nutritious plant-based meal.
Ingredients
Units
Scale
Main Ingredients
- 1 large firm aubergine (eggplant), washed and diced into medium cubes
- 400g firm tofu, pressed and cut into similar-sized cubes
- 3 garlic cloves, minced
- 1 medium onion, finely chopped
- 400g chopped tomatoes (canned or fresh)
- 1–2 tsp chili flakes or 1 fresh chili, minced, adjust to taste
- 1 tsp smoked paprika
- 2 tbsp olive oil
- 250ml vegetable broth
- Salt and black pepper, to taste
Finishing Touches
- Fresh herbs (parsley or coriander), chopped, for garnish
- Optional garnishes: lemon or lime juice, toasted sesame seeds, chopped spring onions
Instructions
- Prepare and Cube the Aubergine and Tofu: Wash and dice the aubergine into medium cubes. Press the tofu to remove excess moisture and cut into cubes matching the size of the aubergine for even cooking and flavor absorption.
- Sauté the Aromatics: Heat olive oil in a large pot over medium heat. Add finely chopped onions and sauté until soft and translucent. Stir in minced garlic and chili flakes or fresh chili, cooking until fragrant to develop the stew’s flavor base.
- Cook the Aubergine: Add the aubergine cubes to the pot. Season lightly with salt and smoked paprika. Cook, stirring occasionally, for 8-10 minutes until the aubergine softens and absorbs the spices.
- Add Tomatoes and Broth: Pour in the chopped tomatoes and vegetable broth. Stir to combine and bring to a simmer. Let cook gently for 15 minutes to blend flavors and tenderize the aubergine.
- Incorporate the Tofu: Carefully fold the tofu cubes into the stew, being gentle to avoid breaking them. Simmer for another 10 minutes to warm the tofu and allow it to soak up the spicy garlic essence.
- Season and Finish: Taste the stew and adjust seasoning with salt, pepper, and extra chili if desired. Sprinkle fresh herbs such as parsley or coriander just before serving to brighten the dish.
Notes
- Salt aubergine cubes and let sit for 15 minutes before cooking to reduce bitterness and excess moisture.
- Press tofu thoroughly to ensure it absorbs flavors and holds shape during cooking.
- Simmer the stew gently to allow flavors to meld without breaking down ingredients.
- Adjust chili heat gradually to match your preference.
- Use fresh garlic instead of pre-minced for stronger, vibrant flavor.
Nutrition
- Serving Size: 1 bowl (approx. 350g)
- Calories: 280 kcal
- Sugar: 6 g
- Sodium: 400 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 6 g
- Protein: 16 g
- Cholesterol: 0 mg