Eggplant & Tofu Teriyaki Bowl

A simple, tasty bowl packed with vegetables and sweet‑savoury teriyaki flavour. Easy to make and perfect for any night of the week.

A short summary of the recipe goes here!

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This veggie packed pasta is ideal for meal prep or filling the freezer.

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Makes: 4 serves
Cooking time: >30 minutes

Ingredients

  • 2 medium eggplants
  • 450g firm tofu
  • 1-2 tablespoons oil
  • 2 tablespoons soy sauce
  • 1 tablespoon vinegar (e.g. white, rice, apple cider)
  • 1 teaspoon ground ginger or 2 teaspoons fresh grated ginger
  • 1 tablespoon sugar, honey or maple syrup
  • 1 cup fresh/frozen/tinned corn kernels
  • 1/2 bunch spring onions, optional
  • Sesame seeds, optional
  • Chilli flakes, optional
EQUIPMENT
  • Microwave
  • Frying pan (optional)
  • Chopping board
  • Fork
  • Knife
  • Bowl
  • Measuring spoons
  • Spoon

Method

1. Wash the eggplant and cut it into bite-sized cubes. Sprinkle over a pinch of salt.

2. Cut the tofu into small cubes (about the same size as the eggplant).

3. Heat oil in a pan and cook eggplant for 8-10 minutes until browned on all sides.

4. Add tofu and cook another 5–7 minutes, stirring until browned on all sides.

5. Mix soy sauce, vinegar, ginger and sugar/honey in a small bowl.

6. Pour the sauce over the eggplant and tofu. 

7. Add the corn and spring onion.

8. Cook for 1-2 more minutes, stirring until the sauce coats everything.

9. Serve the teriyaki eggplant, tofu and corn on top of rice or noodles.

HOW TO STORE

  • Leftovers make a great lunch, eat within 2 days. Reheat until steaming hot.
  • The teriyaki mixture freezes well for up to 2 months.
  • Learn more about storing food safely here.
HELPFUL TIPS

  • If you have an oven, you can cook the eggplant like this:

    • 1. Preheat oven to 200°C.

    2. Toss cubed eggplant with 1–2 tablespoons oil.

    3. Spread on a tray and roast for 20–25 minutes, turning halfway.

    4. Mix the sauce ingredients and roast for 5-10 more minutes, or until the eggplant is soft and gooey.

  • If the sauce is too salty, add a little water or sugar.
  • If using tinned corn, drain it first; if using frozen corn, add directly.
  • Microwave rice saves time and clean-up.
  • Add a fried egg on top if you want extra protein.
SUBSTITUTIONS

  • Swap tofu for chicken, red meat, fish, boiled/fried eggs or legumes/pulses. 
  • Swap eggplant for zucchini, mushrooms, or capsicum.
  • Swap the corn for other frozen vegetables such as peas, green beans, cauliflower or broccoli.


Enhancing vegetable consumption through food literacy interventions in tertiary settings (HN24005) is funded through Hort Innovation Frontiers with co-investment from Foodbank Victoria and contributions from the Australian Government. Hort Innovation is the grower-owned, not-for-profit research and development corporation for Australian horticulture. Information is provided for general guidance only.

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