Stir-fry Tofu recipe with Cauliflower, Broccoli and Shiitake
Course: VegetarianDifficulty: EasyServings
6
servingsPrep time
20
minutesCooking time
20
minutesCalories per serving
360
kcalThis vegan/vegetarian dish is loaded with anti-oxidants from the cruciferous vegetables.
Discover the Joy of Vegetarian Eating With This Tofu Recipe
Tofu is a healthful, low calorie and zero cholesterol food that many people sincerely want to eat more of. Merely adding 25 grams of soy protein to your daily diet can lower LDL levels by approximately 5 percent, and tofu is a good source of calcium. Half a cup of tofu contains about 10 grams of protein, an amount that meets 20 percent of the daily protein requirement in an average diet.
In spite of its health benefits, however, tofu has yet to gain popularity among mainstream consumers. The reasons for this are many, and foremost is the perception that tofu is tasteless and boring. Another misconception about tofu is that it is not good for women with breast cancer (a Shanghai Breast Cancer Survival Study shows the opposite is true).
In addition to all these, there is the belief that there are no tasty tofu dishes. In reality, tofu can be served in countless delicious ways, and it takes less time than meat to cook. With a little effort and with the help of a good tofu recipe, this healthy protein can actually be the star of your dinner table.
If you are eager to find new and delicious ways to prepare this healthy soy product, you can start with this extra tasty tofu recipe.
One of the best things about this recipe is that you can actually use other vegetables such as bok choy or beans to create variations of your own. You can plate this dish so that the tofu and the vegetables are spread out in concentric but contrasting circles, or you can toss them informally, family style.
Discover the Joy of Vegetarian Eating With This Tofu Recipe
Tofu is a healthful, low calorie and zero cholesterol food that many people sincerely want to eat more of. Merely adding 25 grams of soy protein to your daily diet can lower LDL levels by approximately 5 percent, and tofu is a good source of calcium. Half a cup of tofu contains about 10 grams of protein, an amount that meets 20 percent of the daily protein requirement in an average diet.
In spite of its health benefits, however, tofu has yet to gain popularity among mainstream consumers. The reasons for this are many, and foremost is the perception that tofu is tasteless and boring. Another misconception about tofu is that it is not good for women with breast cancer (a Shanghai Breast Cancer Survival Study shows the opposite is true).
In addition to all these, there is the belief that there are no tasty tofu dishes. In reality, tofu can be served in countless delicious ways, and it takes less time than meat to cook. With a little effort and with the help of a good tofu recipe, this healthy protein can actually be the star of your dinner table.
If you are eager to find new and delicious ways to prepare this healthy soy product, you can start with this extra tasty tofu recipe.
One of the best things about this recipe is that you can actually use other vegetables such as bok choy or beans to create variations of your own. You can plate this dish so that the tofu and the vegetables are spread out in concentric but contrasting circles, or you can toss them informally, family style.
Ingredients
1 medium-sized head of broccoli
1 medium-sized head of cauliflower
4 blocks firm tofu
1 cup shiitake
2 to 2 ½ cups water
Vegetable oil
3 medium garlic cloves, minced
1 large yellow onion, sliced finely
sliced green chile
1 ½ tablespoons soy sauce
1 tablespoon teriyaki sauce
1 ½ tablespoons cornstarch
1½ teaspoons toasted sesame oil
Salt (optional)
Directions
- Cut mushrooms into thin strips
- Separate broccoli and cauliflower into florets (bigger than thumb-sized). Microwave for 3 minutes and set aside.
- Cut firm tofu into 2-inch cubes. Fry cubes in vegetable oil until golden. Drain and set aside.
- Heat vegetable oil in a large sauté pan (or a wok if you have one). Make sure your pan has a thick bottom and a lid. When the oil is adequately hot (it should start to shimmer), quickly add the garlic and the onions. Add sliced green chile to the vegetables.
- Briskly stir ingredients until garlic has softened and is starting to assume a light brown color. Add mushrooms, cover pan and cook for 4 minutes.
- At the end of the 4 minutes, increase fire till pan is heated through. Add cauliflower and broccoli. Cook uncovered for 2 minutes. Stir continuously and take care not to overcook.
- Add soy sauce and oyster sauce, followed by the cornstarch mixture. Cook for 2 more minutes while stirring to prevent lumps from forming.
- Add tofu, making sure each piece is well coated. Arrange in serving plate and sprinkle with toasted sesame seeds. Serve hot.
- This is a light but truly satisfying dish that goes well with hot rice. You can use cashews instead of sesame seeds to garnish, or sprinkle with some chopped chives. Almond jelly is a perfect complimentary dessert for this meal.
