Roasted Eggplants Topped with Tofu and a Smoky Sofrito
Healthy Mediterranean VEGAN Recipe
You’ll never cook eggplants in any different way once you try these Roasted Eggplants topped with tofu and a smoky sofrito sauce. These little eggplant boats are healthy, vegetarian and vegan-friendly, and loaded with flavor. Best of all, this recipe can be whipped up in under an hour with around 15 minutes of prep.
This post may contain affiliate links.
Serving:
Main for 4
Ready in:
Under 1 hour
Skill level:
Easy
Serve with:
Salad or rice
Watch step-by-step recipe video
If you’re looking for this recipe’s video and many other great recipe ideas, why not check out our Spanish Radish YouTube Channel? We’ve got everything from quick and easy tapas recipes to delicious main meals, to incredible Spanish dessert options too.
How to make roasted eggplants topped with tofu
Ingredients
- 4 large eggplants
- Extra Virgin Olive Oil
- 1 tsp Salt
- Cracked black pepper (to taste)
- 7oz. (200g) Silken Tofu Extra Firm
- 1 red bell pepper, diced
- 4 tomatoes, diced
- 1 white onion
- 4 cloves of garlic, minced
- 1 tsp Spanish La Vera smoked paprika
- 1 tsp Garlic powder
- 1 tsp Dried Oregano (optional)
Garnish options
- Handful of fresh parsley (or any fresh herbs of your choice)
- Spring onion
- Nutritional yeast or grated parmesan cheese (optional)
Equipment
- Stainless steel baking tray
- Parchment paper
- Sharp kitchen knife and Cutting board
- 12 inch skillet
- Wooden spatula or spoon
- Garlic crusher (optional)
- Cooking Tongs
Instructions
Step 1 – Prepare and bake eggplants
- Start by slicing the eggplant lengthways about halfway through. Pierce the other side with a fork. Leave the top stalks on.
- Add to a large baking tray lined with parchment paper and drizzle with a little oil.
- Season generously with salt and cracked black pepper, and drizzle with olive oil.
- Bake at 200°C/400°F for 30-35 minutes (the eggplant should have started to caramelize). Move on to step 2 while you wait.
- Once done, remove from the oven and open the eggplants with some cooking tongs or forks. Season generously again with salt and cracked black pepper.
- Optional: add a little nutritional yeast or grated cheese to the inside before adding toppings.
Step 2- Prepare and fry tofu
- Cut tofu into 1cm (½ inch) squares and season to taste with a little ground cumin, salt, and pepper.
- Heat a splash of oil in a pan and fry tofu squares until they are golden. Transfer to a plate with some kitchen paper to drain off any excess oil. Set tofu aside for use later.
Step 3 – Prepare sauce and veggies
- Grate the tomatoes (or use tomato paste).
- Dice the onion and red bell pepper. Saute with a little oil for around 6 minutes, then add the minced garlic and stir through.
- Once the garlic is fragrant reduce heat to medium, add the grated tomatoes, smoked paprika, and garlic powder, and stir through.
- Season to taste with salt and pepper and leave to simmer for 10-15 minutes. It should reduce slightly into a chunky sauce.
- Add the fried tofu during the last 2-3 minutes of cooking and stir through.
- Once done, remove from the heat and set aside until the eggplants are ready
Step 4 – Add toppings and serve
- Remove the eggplants from the oven and drizzle the sofrito sauce and tofu over the top of the eggplants.
- Top with some chopped spring onion, and fresh parsley. Optionally, add some dried nutritional yeast, grated cheese, or natural yogurt.
- And serve!
Cooking tips:
Remove excess liquid from the tofu:
Remove as much moisture from the tofu as possible. Put the tofu on a plate and place another plate on top, then press down and squeeze the tofu to release any excess liquid. Drain off the liquid. This will result in the tofu cooking better and giving it a crispy edge.
Add flavor to your roasted eggplants:
Add some nutritional yeast or Grated parmesan cheese to the inside of the eggplants as soon as they come out of the oven. It adds a gooey layer of flavor!
Best way to cook eggplants/aubergines
There are plenty of great ways to cook Eggplants, but one of the best ways to get that rich, deep smoky flavor, is by roasting eggplants. Fortunately, this is also one of the easiest methods and requires very little prep.
Roasted Eggplant
Roasting brings out the natural sweetness and gives the eggplant a rich, smoky flavor. It’s easy and gives you a tender, creamy interior with a slightly crisp skin.
Steps:
- Preheat the oven to 400°F (200°C).
- Slice the eggplant lengthwise, cut it almost in half, but leave intact.
- Use a fork to pierce the underside (this will help the juices and steam release and give a more evenly cooked interior).
- Salt the eggplant and let it sit for 30 minutes to draw out bitterness, then rinse and pat dry.
- Brush or drizzle generously with olive oil and season with salt, pepper, and any herbs you like (thyme, rosemary, garlic).
- Roast on a baking sheet on the middle shelf of a preheated oven for 30 minutes until golden and tender.
Eggplant Grilling (Great for Smoky Char)
Another great option during BBQ and grilling season. Grilling gives eggplant a nice charred flavor and works great. This method works best when the eggplants are drizzle with a little oil and seasoned with salt and pepper. If you find the skin becomes too charred or burnt, then cover the eggplants in Aluminum kitchen foil.
Steps:
- Preheat the grill to medium-high.
- Cut eggplant into thick rounds or slices.
- Brush with olive oil and season with salt and pepper.
- Grill for 4-5 minutes per side until grill marks form and the flesh is tender.
Best Tofu for Pan Frying
For pan-frying, firm or extra-firm tofu is the best choice. These types of tofu hold their shape well during cooking, develop a nice crispy exterior, and have a chewy, satisfying texture. Here’s a quick guide on why they work best and how to prepare them for frying:
Firm or Extra-Firm Tofu
- Texture: They contain less water than softer varieties, so they don’t fall apart easily during cooking.
- Crispiness: These tofus allow for a crispy crust when pan-fried, while still maintaining a soft interior.
Steps for Pan-Frying Tofu:
- Drain and Press: Tofu is packed in water, so pressing it is essential to remove excess moisture, which helps it fry better.
- Wrap the tofu in a clean towel or paper towels.
- Place a heavy object (like a skillet or a stack of plates) on top and press for 15-30 minutes.
- Cut Into Cubes or Slices: Once pressed, cut the tofu into even-sized cubes, rectangles, or triangles, depending on your preference.
- Season to taste: Season with some salt and freshly cracked black pepper
- Pan Fry:
- Heat a splash of olive oil in a non-stick or cast-iron pan over medium-high heat.
- Add the tofu pieces in a single layer without overcrowding the pan.
- Fry for 3-4 minutes on each side, until golden brown and crispy.
- Drain: Remove the tofu from the pan and drain it on paper towels to remove excess oil.
- Season: After frying, season again with some salt and freshly cracked black pepper.
Healthy Mediterranean VEGAN Recipes
It’s no secret that here at the Spanish Radish HQ, we absolutely love the Mediterranean diet. We’ve written a load of articles on the health benefits and how easy it is to incorporate it into your daily food routine, even if you’re following a vegan diet.
- Unlocking the Power of the Mediterranean Diet: Protein-Rich Foods & Recipes
- How the Mediterranean Diet Helps with Weight Loss
- Feel great with these 5 deliciously healthy Mediterranean diet recipes
- Mediterranean diet secrets: Feed the body, senses & mind
Recipes found in the Mediterranean tend to focus on using good quality, fresh produce and ingredients, and for this reason, it’s easy to find healthy Mediterranean recipes that are vegan-friendly.
We’ve got a whole section devoted to Spanish and Mediterranean vegan recipes on the Spanish Radish YouTube cooking channel, plus we’ve got a whole section on our website dedicated to Spanish Vegan recipes.
Vegan Recipes
Here are a few of our all-time favorites:
Nutrition Facts
| Servings: 4 | |
| Amount per serving | |
| Calories | 277 |
| % Daily Value* | |
| Total Fat 8.5g | 11% |
| Saturated Fat 1.1g | 5% |
| Cholesterol 0mg | 0% |
| Sodium 65mg | 3% |
| Total Carbohydrate 45.3g | 16% |
| Dietary Fiber 22.9g | 82% |
| Total Sugars 22.6g | |
| Protein 13.8g | |
| Vitamin D 0mcg | 0% |
| Calcium 358mg | 28% |
| Iron 3mg | 18% |
| Potassium 1768mg | 38% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
Roasted Eggplants Topped with Tofu and a Smoky Sofrito
Equipment
- Stainless steel baking tray *
- Parchment paper
- Sharp kitchen knife and Cutting board
- 12 inch skillet
- Wooden spatula or spoon
- Garlic crusher (optional)
- Cooking Tongs
Ingredients
For the Eggplants
- 4 large eggplants
- Extra Virgin Olive Oil
- 1 tsp Salt
- Cracked black pepper to taste
- 7 oz. 200g Silken Tofu Extra Firm
- 1 red bell pepper diced
- 4 tomatoes diced
- 1 white onion
- 4 cloves of garlic minced
- 1 tsp Spanish La Vera smoked paprika
- 1 tsp Garlic powder
- 1 tsp Dried Oregano optional
Garnish options
- Handful of fresh parsley or any fresh herbs of your choice
- Spring onion
- Nutritional yeast or grated parmesan cheese optional
Instructions
Step 1 - Prepare and bake eggplants
- Start by slicing the eggplant lengthways about halfway through. Pierce the other side with a fork. Leave the top stalks on.4 large eggplants
- Add to a large baking tray lined with parchment paper and drizzle with a little oil.Extra Virgin Olive Oil
- Season generously with salt and cracked black pepper, and drizzle with olive oil.1 tsp Salt, Cracked black pepper
- Bake at 200°C/400°F for 30-35 minutes (the eggplant should have started to caramelize). Move on to step 2 while you wait.
- Once done, remove from the oven and open the eggplants with some cooking tongs or forks. Season generously again with salt and cracked black pepper.
- Optional: add a little nutritional yeast or grated cheese to the inside before adding toppings.Nutritional yeast or grated parmesan cheese
Step 2- Prepare and fry tofu
- Cut tofu into 1cm (½ inch) squares and season to taste with a little ground cumin, salt, and pepper.Cracked black pepper, 7 oz. 200g Silken Tofu Extra Firm, 1 tsp Salt
- Heat a splash of oil in a pan and fry tofu squares until they are golden. Transfer to a plate with some kitchen paper to drain off any excess oil. Set tofu aside for use later.Extra Virgin Olive Oil
Step 3 - Prepare sauce and veggies
- Grate the tomatoes (or use tomato paste).4 tomatoes
- Dice the onion and red bell pepper. Saute with a little oil for around 6 minutes, then add the minced garlic and stir through.1 red bell pepper, 1 white onion
- Once the garlic is fragrant reduce heat to medium, add the grated tomatoes, smoked paprika, and garlic powder, and stir through.4 cloves of garlic, 1 tsp Spanish La Vera smoked paprika, 1 tsp Garlic powder, 1 tsp Dried Oregano
- Season to taste with salt and pepper and leave to simmer for 10-15 minutes. It should reduce slightly into a chunky sauce.
- Add the fried tofu during the last 2-3 minutes of cooking and stir through.
- Once done, remove from the heat and set aside until the eggplants are ready
Step 4 - Add toppings and serve
- Remove the eggplants from the oven and drizzle the sofrito sauce and tofu over the top of the eggplants.
- Top with some chopped spring onion, and fresh parsley. Optionally, add some dried nutritional yeast, grated cheese, or natural yogurt.Handful of fresh parsley, Spring onion
- And serve!
Video
Notes
Cooking tips:
Remove excess liquid from the tofu: Remove as much moisture from the tofu as possible. Put the tofu on a plate and place another plate on top, then press down and squeeze the tofu to release any excess liquid. Drain off the liquid. This will result in the tofu cooking better and giving it a crispy edge. Add flavor to your roasted eggplants: Add some nutritional yeast or Grated parmesan cheese to the inside of the eggplants as soon as they come out of the oven. It adds a gooey layer of flavor!
Love this recipe?
Leave us a comment and tell us your favorite Spanish tapas recipe!
0 Comments