⏱ 30 min totalEggplant and Tofu Stir- Fry
Per 1 serving · 377 g · 12 ingredients
of a 2,000 cal day
- Protein16g12% of calories
- Carbs64g51% of calories
- Fat20g37% of calories
- ✓ Cholesterol free
At a glance
One serving of Eggplant and Tofu Stir- Fry (377 g) has 490 calories, with 16 g of protein, 64 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (31% DV), dietary fiber (26% DV) and Vitamin E (21% DV). Keep an eye on sodium, which provides 25% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Dietary fiber26%
- Vitamin E21%
- Vitamin K50%
- Thiamine31%
- Niacin22%
Good source of
10–19% of the daily value
- Vitamin C13%
- Riboflavin (B2)17%
- Potassium14%
- Zinc17%
Watch
20%+ of the daily value
- Sodium25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup White rice
2 tbsp Hoisin sauce
¾ tbsp Rice wine vinegar
¼ tsp Cornstarch
1 tbsp Canola oil
4 oz Tofu
¼ eggplant, unpeeled (approx 1-1/4 lb) Eggplant
1 medium Scallions
½ cloves, minced Garlic
¼ pepper Jalapeno peppers- 🥄¼ dash Salt
1 tbsp, chopped Basil
Directions
- 1
Cook the rice according to package instructions.
- 2
In a bowl, mix hoisin sauce, rice wine vinegar, and cornstarch until smooth.
- 3
Cut tofu into 1-inch cubes. Dice eggplant into 1/2-inch pieces. Slice scallions, keeping greens and whites separate.
- 4
Heat one-fourth of the oil in a large nonstick skillet over medium-high heat. Add tofu and cook, turning occasionally, until browned. Set aside.
- 5
Add remaining oil to the skillet. Add eggplant, scallion whites, garlic, jalapeno, and salt. Cook, tossing frequently, until eggplant is tender.
- 6
Add the hoisin mixture, tofu, and scallion greens to the skillet. Cook, tossing gently, until the sauce thickens.
- 7
Serve the stir-fry with rice and sprinkle with fresh basil.
Vitamins & minerals
Amounts for 1 serving (377 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 18 μg | 2% |
| Vitamin C | 11 mg | 13% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 60 μg | 50% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 3 mg | 22% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 178 μg | 45% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 48 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 283 mg | 28% |
| Iron | 5 mg | 60% |
| Potassium | 637 mg | 14% |
| Magnesium | 86 mg | 21% |
| Phosphorus | 246 mg | 35% |
| Zinc | 2 mg | 17% |
| Copper | 0.5 mg | 54% |
| Manganese | 2 mg | 74% |
| Selenium | 20 μg | 36% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 213 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 490 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 93minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Eggplant and Tofu Stir- Fry?
One serving of Eggplant and Tofu Stir- Fry (1 serving) has 490 calories, which works out to 130 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Eggplant and Tofu Stir- Fry high in protein?
It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Eggplant and Tofu Stir- Fry keto-friendly?
It is hard to fit into a strict keto diet. One serving has 56 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Eggplant and Tofu Stir- Fry?
577 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Eggplant and Tofu Stir- Fry?
15 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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