Lunch

Miso-Glazed Aubergine with Tofu and Rice

Name: Miso-Glazed Aubergine with Tofu and Rice
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 200 g Aubergine; 1 tbsp (18 g) White miso paste; 1 tsp (7 g) Maple syrup; 120 g Firm tofu; 100 g Cooked white rice; 1 tsp (4 g) Toasted sesame oil; 5 g Rapeseed oil; 20 g Spring onion; 5 g Sesame seeds; Half, sliced Fresh red chilli; A splash Rice vinegar

Aubergine halves roasted until collapsing under a miso and maple glaze, with seared tofu and rice. Soya and vegetables; no dairy in it. 25 g of protein for 489 kcal.

Calories: 489kcal
Protein: 25g
Fat: 23g
Carbs: 46g

Per serving, makes 1. 15 minutes of work, then bakes for 30 minutes. Published 8 September 2026.

Allergens

Soya
Sesame

Miso made with barley carries gluten. White rice miso does not.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Aubergine200 g
One medium aubergine, halved lengthways.
White miso paste1 tbsp (18 g)
Maple syrup1 tsp (7 g)
Firm tofu120 g
Weighed after pressing. Silken tofu is about half the calories and protein.
Cooked white rice100 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Toasted sesame oil1 tsp (4 g)
Rapeseed oil5 g
Spring onion20 g
Sesame seeds5 g
Fresh red chilliHalf, sliced
Rice vinegarA splash

Method

Heat the oven to 200°C. Score the cut face of the aubergine halves in a diamond pattern, brush with the rapeseed oil and roast cut side up for twenty minutes until soft.
Mix the miso, maple syrup, sesame oil and rice vinegar into a paste. Spread it over the aubergine and return it to the oven for ten minutes, until the glaze bubbles and catches at the edges.
Meanwhile pat the tofu dry, cut it into thick slabs and fry in a hot non-stick pan for four minutes a side until golden. If the pan is properly hot and the tofu is dry it needs no oil.
Serve the aubergine and tofu over rice with sliced spring onion, sesame seeds and chilli.

Worth knowing

The glaze burns fast because of the sugar in the maple and miso, so it goes on for the last ten minutes only.
White miso is salty enough that nothing else on the plate needs salt. One tablespoon is about 36 kcal and does all the seasoning.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.