Aubergine and Tofu Bowl

Calories: 293

Protein: 18g

Carbs: 27g

Fat: 13g

Key Nutrients: Iron, Fiber, Vitamin C

Ingredients:

• 100g firm tofu, cubed (130 calories, 13g protein)

• 1/2 cup aubergine, cut into 1-inch cubes (35 calories, 1g protein)

• 1/2 cup quinoa (111 calories, 4g protein)

• 1 tsp sesame oil (40 calories, 0g protein)

• 2 cloves garlic, minced

• 1 tbsp low-sodium soy sauce

• 1 tsp ginger, grated

• 1/4 tsp red pepper flakes

• Fresh basil leaves for garnish

Instructions:

1. Rinse quinoa thoroughly and cook in 1 cup of water until fluffy (about 15-20 minutes).

2. Press tofu between paper towels to remove excess moisture. Cut into 1-inch cubes.

3. Preheat oven to 400°F (200°C). Toss eggplant cubes with a light spray of oil, season with salt and pepper. Roast for 20-25 minutes until golden brown.

4. Heat sesame oil in a non-stick pan over medium-high heat. Add minced garlic and ginger, sauté for 30 seconds.

5. Add tofu cubes to the pan, cook until golden brown on all sides (about 8-10 minutes).

6. Add soy sauce and red pepper flakes to the tofu, toss to coat.

7. Assemble bowl: Layer quinoa as base, top with roasted eggplant and crispy tofu.

8. Garnish with fresh basil leaves and serve hot.