Weekly Wellness Recipe: Miso-Glazed Eggplant and Tofu Bowls

A hearty miso glazed eggplant bowl filled with protein and rich umami flavor.

If you’re looking for something a little different, something meatless, bold, and deeply satisfying without going off track, this plant-based bowl delivers. Miso-glazed roasted eggplant and tofu pair perfectly with cauliflower rice and crunchy pickled veggies to create a rich, umami-forward meal that feels like a takeout treat but fits beautifully within Phase 2 of the BioSource Nutra diet protocol. Whether you’re craving variety or just need a light, flavorful reset dinner, this one’s a keeper.

Nutritional Benefits

This savory bowl combines nutrient-dense ingredients with simple prep, creating a meal that’s big on flavor and low on calories:

• Eggplant: A fiber-rich vegetable that absorbs flavor beautifully while staying low in calories: perfect for volume without guilt.

• Tofu: A plant-based protein option that supports metabolism and satiety. If your protocol excludes tofu, simply substitute with white fish or lean chicken breast.

• Cauliflower rice: A clean, low-carb alternative to grains that adds body and bulk without bloat.

• Quick-pickled veggies: Add a crisp, tangy counterpoint while helping digestion and enhancing hydration with no added sugar.

• Miso: A fermented flavor bomb that brings umami depth in small doses; just be mindful of sodium, and a little goes a long way.

Fresh vegetables like eggplant, garlic, and cauliflower form the base of this nourishing recipe.

Ingredients 

For the glaze:

• 1 tbsp miso paste (white or yellow)

• 1 tbsp apple cider vinegar

• 1 tbsp lemon juice

• 1 clove garlic, minced

• 2–3 tbsp water (to thin as needed)

For the bowl:

• 1 small eggplant, sliced into half-moons

• 6 oz extra-firm tofu, cubed (or substitute 6 oz lean white fish or chicken breast if not using tofu)

• 2 cups cauliflower rice

• 1 cup quick-pickled cucumber or radish slices (soaked in vinegar, water, and salt—no sugar)

• Salt and pepper to taste

• Optional: chopped scallions or parsley for garnish

Instructions

1. Preheat oven to 400°F (200°C).

2. In a small bowl, whisk together the miso paste, vinegar, lemon juice, garlic, and water until smooth.

3. Toss eggplant and tofu (or protein of choice) in the glaze. Spread evenly on a parchment-lined baking sheet.

4. Roast for 20–25 minutes, flipping once, until the eggplant is golden and soft and tofu is lightly browned.

5. While that bakes, steam or sauté cauliflower rice with a pinch of salt and a splash of vinegar for extra depth.

6. To assemble, divide cauliflower rice into two bowls. Top with roasted tofu and eggplant, add a generous scoop of pickled veggies, and sprinkle with fresh herbs. Serve warm or room temperature.

Nutritional Information (Per Serving)

• Calories: 290

• Carbohydrates: 14g

• Fats: 10g (primarily from tofu; reduced if using lean protein option)

• Protein: 22g

• Sugar: 4g

• Fiber: 5g

Flavor Without the Fuss

Don’t let routine wear down your reset. This bold, plant-based bowl is proof that Phase 2 doesn’t have to mean bland. With miso, herbs, and a little prep, you can turn simple ingredients into a rich and filling meal that keeps you excited and compliant. Try it this week, and if you love it, snap a pic and tag BioSource Nutra or share your version in the Live Incredibly Facebook group.

And remember, if you’re trying new foods or easing into meatless meals, Complex Diet Drops or Complex ProMAX can help keep cravings in check while your body adjusts.

For more delicious vegetarian meals, check out these articles:

Weekly Wellness Recipe: Cauliflower Crust Pizza

Stuffed Portobello Mushrooms

Light, Flavorful, and Filling: Vegetarian Dishes Under 500 Calories