4.50 from 22 votes

Crispy Soy Tofu, Aubergine & Rice

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The perfect excuse to enjoy tofu all throughout the week. These crispy soy tofu, aubergine & rice bowls are so delicious, you'll never get bored of them.
Prep time: 5 mins
Cook Time: 20 mins
Total Time: 25 mins
£1.16
Makes: 4
mains
Asian
Crispy Soy Tofu, crispy tofu, Soy Tofu
Freezable

Table of Contents

  1. Why this recipe works
  2. Ingredients
  3. How to make this recipe
  4. FAQ
  5. How To Meal Prep

Why this recipe works

If you hate tofu, this is the recipe to convert you. I have no time for soggy, waterlogged tofu. This recipe achieves the crispiest, stickiest, most flavourful tofu, that’ll make you a tofu lover within one bite. We achieve the crispy tofu by using a coating of cornflour during the soy marinade stage. When combined with a high heat and left to fry, it forms the crispiest exterior. The perfect statement to serve with the aubergine and rice. The soy roasted aubergine is the perfect support act for the crispy tofu. When sliced into discs and roasted with honey and soy sauce, something magical happens. Aubergine served like this is possibly my favourite way to enjoy vegetables.

Ingredients

Firm Tofu

We need to use firm tofu for this recipe so that the tofu can withstand the frying without falling apart. So silken tofu is a big no no!

Aubergine

As I’ve mentioned, when aubergine is roasted with soy sauce and honey, magic happens. If you for some reason dislike aubergine though, you could swap with courgette and prepare into discs and follow the recipe as stated.

Brown Rice

An amazing complex carb to serve alongside the crispy tofu and aubergine. With nutrients and healthiness aside, I’d still opt for brown rice in this recipe as I love the flavour combo,  but if you would  prefer to serve with white rice – go for it!

Soy Sauce

This umami packed ingredient is the backbone of flavour behind this dish.

Honey

The honey offers a balance of sweetness against the salty soy sauce. It also helps the aubergine & tofu caramelise and crisp up.

Cornflour

The coating of cornflour is what provides the crispy layer around the tofu- don’t skip out on this ingredient!

Crispy Soy Tofu, Aubergine and Rice Bowls - Ingredients shot

How to make this recipe

Using a large mixing bowl, add the sliced aubergine with 2 tbsp of soy sauce, ½ tbsp honey and 1 tbsp of rapeseed oil, before tossing to evenly coat.

Aubergines in large mixing bowl covered in soy sauce

Place the aubergine on 1- 2 foil lined baking trays and evenly distribute the pieces, so they aren’t on top of each other. Pop in the oven for 20 minutes or until a golden brown.

Roasted aubergines on foil lined baking tray

Add the brown rice to salted boiling water and cook according to the packet instructions.

Meanwhile, drain the tofu and cut into cubes. Pat the tofu dry with a paper-towel to absorb all the excess moisture.

Tofu cut into cubes on a wooden chopping board

Using the same mixing bowl, coat the tofu with 1 tbsp of soy sauce.Using a sieve, sprinkle the cornflour over the tofu, so the flour is evenly distributed and then toss to evenly to coat each piece.

Tofu in a bowl with flour sieved over top

Add the rapeseed oil to a non-stick frying pan on a high heat. Wait until the oil is hot and then add the tofu into the pan. Evenly distribute the tofu across the pan, so none of the pieces are touching, otherwise they’ll stick together. Leave to fry for around 3 minutes, and slowly fry until golden brown and crispy on one side. Then add the remaining soy sauce (2 tbsp) and honey (1 tbsp) into the pan and keep frying and rotating the pieces of tofu, until at least two sides of the tofu are super crispy and deep golden brown.

Golden brown tofu in frying pan

Divide the rice, aubergine and tofu in 4 meal prep containers and store the coriander and lime wedges separately.

Meal prep containers filled with rice, aubergines and tofu

FAQ

How do you get the soy tofu to be so crispy?

It’s to do with everything that happens before hitting the pan. We pat all the excess liquid off of the tofu before coating it with cornflour. Without patting it dry, the heat of the pan would have to work to evaporate all of the liquid before browning the tofu, which would minimise any crispiness. The cornflour binds to the cornflour to form a layer that crisps up when heated and fried in oil.

Why can’t I stir the tofu immediately?

We need time to allow the tofu to crisp up and brown. If you’re continuously stirring then the tofu hasn’t had enough contact time with the pan to crisp up.

How do I reheat the crispy soy tofu?

For ease, I use the microwave but if you really want to maintain the crispiness, you can heat the tofu in a non-stick frying pan on a high heat.

How To Meal Prep

Add a portion of brown rice, aubergine and tofu to each meal prep container. Ensure that as soon as the rice is cool, you pop your sealed meal prep containers in the fridge/freezer. If you leave the rice out at room temperature for too long, this is where reheating rice has it’s dangers with food poisoning. But it’s perfectly safe as long as you pop in the fridge as soon as you’re able to. When it’s time to eat, heat in the microwave for 2-3 minutes and serve with a sprinkle of fresh coriander. The tofu reheats slightly less crispy in the microwave but it’s still got an amazing texture. If you want to sustain the same crispiness, heat the tofu separately in a non-stick frying pan on a high heat.

Love meal prep? This recipe belongs to one of my exclusive weekly meal plans found in The Budget Club. Click here to check out what we have to offer!

Other tofu recipes…

Crispy Soy Tofu with Satay Sauce

Sticky Tofu on Rice with Crispy Kale 

Other aubergine recipes…

Aubergine Parmigiana Pasta Bake

Moroccan Inspired Veggie Aubergines

 

Crispy Soy Tofu, Aubergine & Rice

Print Pin It
4.50 from 22 votes
Prep Time: 5 mins
Cook Time: 20 mins
Total Time: 25 mins
£1.16
mains
Asian
Crispy Soy Tofu, crispy tofu, Soy Tofu
Freezable
Servings: 4
The perfect excuse to enjoy tofu all throughout the week. These crispy soy tofu, aubergine & rice bowls are so delicious, you'll never get bored of them.

Ingredients

  • 2 aubergines, sliced into 1 cm circles (£0.69x2)=(£1.38)
  • 280 g brown rice (£1.45/3=(£0.48)
  • 396 g (1 pack) firm tofu (£2.10)
  • Bunch of fresh coriander (£0.50)
  • 1 lime cut into wedges (£0.17)

Cupboard Essentials

  • 5 tbsp soy sauce
  • tbsp honey/maple syrup (vegan option)
  • tbsp cornflour
  • 2 tbsp rapeseed oil

Method

  • Start by adding the aubergine slices to a large mixing bowl. Add 2 tbsp of soy sauce, ½ tbsp honey and 1 tbsp of rapeseed oil, toss to evenly coat. Place the aubergine on 1-2 foil lined baking trays – try and evenly distribute the pieces so they aren’t on top of each other. Pop in the oven for 20 minutes.
  • Cook the brown rice according to the packet instructions.
  • Pat the cubed pieces of tofu dry with a paper-towel to absorb all of the excess moisture. Using the same mixing bowl as earlier, coat the tofu with 1 tbsp of soy sauce and the cornflour. You can use a sieve to evenly distribute the cornflour. Toss to evenly coat each piece.
  • Add the rapeseed oil to a non-stick frying pan on a high heat. Wait until the oil is hot and then add the tofu into the pan. Evenly distribute the tofu across the pan, so none of the pieces are touching, otherwise they’ll stick together. Leave to fry for around 3 minutes, or until golden brown and crispy on one side.
  • Add the remaining soy sauce (2 tbsp) and honey (1 tbsp) into the pan and rotate the pieces of tofu, until at least two sides of the tofu are super crispy.
  • Divide the rice, aubergine and tofu among the meal prep containers, storing the coriander and lime wedges separately to serve.

Nutrition

Servings: 4 servings
Fat: 15g
Calories: 462kcal
Carbohydrates: 31g
Protein: 19g

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