Beef Tofu Green Soybean Stir-fry

Beef Tofu Green Soybean Stir-fry Recipe from China

Region / culture: China | Preparation time: 20 minutes | Cooking time: 15 minutes | Servings: 4

Introduction

The Beef Tofu Green Soybean Stir-fry is a vibrant and nutritious dish that combines the rich flavors of beef and tofu with the fresh crunch of green soybeans and other vegetables. This recipe is perfect for those looking to enjoy a hearty meal that is both flavorful and packed with nutrients. Whether you're a seasoned chef or a beginner in the kitchen, this stir-fry is straightforward to prepare and is sure to impress.

History

The concept of stir-frying has its roots in Chinese cuisine, dating back to the Han Dynasty. Over the centuries, this cooking technique spread across Asia, each region adding its unique twist. The Beef Tofu Green Soybean Stir-fry is a modern interpretation that combines traditional Asian ingredients with a focus on health and nutrition. It reflects the contemporary desire for meals that are both delicious and beneficial to our well-being.

Ingredients

1 tbsp soybean oil
1 large red bell pepper, cut into thin strips (about 1.5 cups)
1 large bunch broccoli, cut into florets (about 4 cups)
1 (10 oz (283 g)) box frozen green soybeans
1.25 lb (567 g) sirloin steak, fat trimmed, and cut into strips
1 tbsp soybean oil
0.5 tsp minced ginger
1 tbsp cornstarch
1 to 2 tbsp soy sauce
2 tbsp water
1 tsp soybean oil
7 or 8 oz (227 g) firm, water-packed tofu, drained, cut into chunks or strips

How to prepare

Heat the first tablespoon of soybean oil in a large skillet or wok over medium-high heat.
Add red pepper strips and broccoli florets.
Cook, stirring constantly, until crisp-tender.
Stir in green soybeans and cook for one minute, or until the green soybeans are no longer frozen.
Remove the vegetables with a slotted spoon and place them in a bowl, then cover and set aside.
Heat the second tablespoon of soybean oil in the same skillet or wok.
While the oil is heating, make a paste of ginger, cornstarch, soy sauce, water, and one teaspoon of soybean oil in a measuring cup or small bowl.
Set the paste aside.
Add strips of beef sirloin to the hot oil.
Stir and cook until almost done.
Add the soy sauce paste mixture and stir well.
Add the vegetables back to the wok or skillet and toss well.
Add strips of tofu and toss lightly until the tofu is heated throughout.
Serve over hot steamed rice or Asian noodles.

Variations

For a vegetarian version, omit the beef and double the amount of tofu.
Add a splash of sesame oil or a sprinkle of sesame seeds before serving for an extra layer of flavor.
Incorporate other vegetables like snap peas, carrots, or mushrooms for added nutrition and variety.

Cooking Tips & Tricks

To ensure your Beef Tofu Green Soybean Stir-fry turns out perfectly, consider the following tips:

- Preheat your skillet or wok to ensure the beef gets a good sear.

- Cut the beef and vegetables into uniform sizes for even cooking.

- Prepare all your ingredients before you start cooking, as stir-frying is a quick process.

- Use fresh ginger for a more vibrant flavor.

- Adjust the amount of soy sauce according to your taste preference and sodium intake.

Serving Suggestions

This stir-fry is best served over a bed of hot steamed rice or Asian noodles. For a low-carb option, consider serving it with cauliflower rice or zucchini noodles.

Cooking Techniques

Stir-frying is the primary cooking technique used in this recipe. It involves cooking food quickly over high heat with a small amount of oil, ensuring that the ingredients retain their texture and nutrients.

Ingredient Substitutions

If soybean oil is not available, any neutral oil like canola or vegetable oil will work.

- Tamari can be used instead of soy sauce for a gluten-free option.

- Any type of firm vegetables can be used in place of broccoli and red bell peppers, depending on availability and preference.

Make Ahead Tips

You can cut the beef and vegetables ahead of time and store them in the refrigerator until you're ready to cook. The ginger-soy sauce paste can also be prepared in advance to speed up the cooking process.

Presentation Ideas

Serve the stir-fry in a large, colorful bowl to highlight the variety of ingredients. Garnish with green onions or cilantro leaves for an added touch of color and flavor.

Pairing Recommendations

This dish pairs well with a light, crisp white wine such as Sauvignon Blanc or a refreshing lager beer. For a non-alcoholic option, consider a green tea or a sparkling water with a squeeze of lime.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to three days. Reheat in a skillet over medium heat until warmed through, adding a little water or soy sauce if needed to prevent drying out.

Nutrition Information

Calories per serving

A serving of Beef Tofu Green Soybean Stir-fry is relatively low in calories, making it an excellent option for those monitoring their calorie intake. The exact number of calories will depend on the serving size and specific ingredients used but expect it to be a moderate amount.

Carbohydrates

This dish is relatively low in carbohydrates, with the primary sources being the vegetables and the small amount of cornstarch used to thicken the sauce. The exact carbohydrate content will vary depending on the specific ingredients and serving size but expect a moderate amount per serving.

Fats

The fats in this recipe come mainly from the soybean oil used for stir-frying and the natural fats found in the beef. Choosing lean beef and using a minimal amount of oil can help keep the fat content in check. The inclusion of tofu also adds a small amount of healthy plant-based fats.

Proteins

The Beef Tofu Green Soybean Stir-fry is an excellent source of high-quality protein, thanks to the combination of beef and tofu. These protein sources provide all the essential amino acids your body needs for repair and maintenance.

Vitamins and minerals

This dish is packed with vitamins and minerals, courtesy of its diverse range of ingredients. The green soybeans, red bell pepper, and broccoli are particularly rich in vitamins C and A, as well as iron and calcium. The beef contributes B vitamins, particularly B12, which is essential for nerve function and the production of DNA.

Alergens

The primary allergens in this recipe are soy (from soybean oil, soybeans, and tofu) and gluten (from soy sauce). Those with allergies or sensitivities to these ingredients should take caution or seek substitutions.

Summary

Overall, the Beef Tofu Green Soybean Stir-fry is a balanced meal that offers a good mix of proteins, healthy fats, and essential vitamins and minerals. It's relatively low in carbohydrates and calories, making it suitable for a variety of dietary needs.

Summary

The Beef Tofu Green Soybean Stir-fry is a versatile and nutritious dish that combines the best of Asian flavors with a focus on health. Whether you're looking to expand your culinary skills or simply searching for a delicious and balanced meal, this recipe is sure to satisfy.

How did I get this recipe?

The first time I saw this recipe, I was immediately drawn to it. The combination of beef, tofu, and green soybeans seemed like a unique and delicious combination that I knew I had to try. I first came across this recipe during a trip to China many years ago. I was wandering through a bustling market in Beijing when I stumbled upon a small food stall with a sign that read "Beef Tofu Green Soybean Stir-fry".

The aroma wafting from the stall was irresistible, and I watched as the vendor deftly cooked up the dish in a large wok. The sizzle of the beef, the softness of the tofu, and the vibrant green of the soybeans all came together in a mouth-watering symphony of flavors. I knew right then and there that I had to learn how to make this dish myself.

I approached the vendor and asked if he would be willing to share his recipe with me. He smiled warmly and invited me to watch as he cooked. As he worked, he explained each step in detail, from marinating the beef to adding the soybeans at just the right moment. I took notes furiously, determined to recreate this dish in my own kitchen.

When I returned home, I set to work experimenting with the recipe. I sourced the freshest ingredients I could find, carefully slicing the beef and tofu into perfectly uniform pieces. I marinated the beef in a rich blend of soy sauce, ginger, and garlic, letting it soak up the flavors overnight.

The next day, I heated up my wok and started cooking. The aroma that filled my kitchen was intoxicating, bringing back memories of that bustling market in Beijing. As I added the tofu and soybeans, the dish came together beautifully, the colors and textures melding into a harmonious whole.

I took my first bite and was transported back to that moment in China. The flavors were just as I remembered - savory, slightly sweet, and packed with umami. I knew I had succeeded in recreating the dish, and I couldn't wait to share it with my family and friends.

Over the years, I have continued to perfect the recipe, tweaking it here and there to suit my taste. I have added my own twist by incorporating a dash of chili paste for a bit of heat, and sometimes I throw in some sliced bell peppers for a pop of color.

I have shared this recipe with countless people over the years, each time passing on the story of how I learned to make it in that bustling market in Beijing. It has become a staple in my repertoire, a dish that never fails to impress and satisfy.

As I look back on that fateful day in China, I am grateful for the chance encounter that led me to discover this delicious dish. It serves as a reminder of the power of food to connect us to different cultures and experiences, and I am thankful for the opportunity to continue sharing it with others. The Beef Tofu Green Soybean Stir-fry will always hold a special place in my heart, a testament to the joy of cooking and the beauty of culinary exploration.