Mongolian BBQ Style Tofu Stir-fry

Mongolian BBQ Style Tofu Stir-fry Recipe - Vegetarian Dish from Mongolia

Region / culture: Mongolia | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 3 |

Vegetarian diet

Introduction

Mongolian BBQ Style Tofu Stir-fry is a delicious and flavorful dish that combines the bold flavors of Mongolian cuisine with the health benefits of tofu and vegetables. This stir-fry is a great option for a quick and easy weeknight meal that is sure to satisfy your taste buds.

History

Mongolian BBQ Style Tofu Stir-fry is inspired by traditional Mongolian barbecue, which is a style of cooking that involves grilling meat and vegetables on a large, open grill. This stir-fry takes those same bold flavors and applies them to a vegetarian dish, making it a great option for those looking to incorporate more plant-based meals into their diet.

Ingredients

2 cups cooked brown rice
3-4 tbsp vegetable oil
2 cups chopped baby carrots
1 green pepper, sliced
3 slices onion
5-6 mushrooms
0.25 cup crushed pineapple
0.5 cup cubed (small) firm/extra firm tofu (optional)
2 tbsp vegan sugar
0.5 gravy ladles of lime marinade (or other marinade)
2 gravy ladles teriyaki sauce
2 tbsp sesame seeds
0.5 tsp rosemary (optional)
2 tsp curry powder
0.5 tsp cayenne pepper
sprinkle of crushed red pepper

How to prepare

Use a wok or a large Teflon pan to prevent the stir-fry from sticking. Heat 3-4 tbsp of vegetable oil in the pan. Add cubed tofu and cook on high heat until all sides are browned (approximately 10 minutes).
While the tofu is cooking (or you can do this beforehand), chop the vegetables according to your preference. Place all the vegetables in a bowl. Pour the marinade, teriyaki sauce, spices, and vegan sugar over the vegetables. Once the tofu is browned, add everything from the bowl into the pan. Cook on high heat until the sauces are absorbed and the vegetables are slightly cooked, retaining some crispiness. When they reach your desired doneness, turn off the burner and serve over cooked brown rice.
Serves: 3.

Variations

Add different vegetables such as broccoli, snow peas, or bell peppers.
Use a different protein source such as seitan or tempeh instead of tofu.
Experiment with different marinades and sauces to change up the flavor profile.

Cooking Tips & Tricks

Make sure to use a hot pan or wok to prevent the stir-fry from sticking.

- Brown the tofu on all sides before adding the vegetables to ensure a crispy texture.

- Don't overcook the vegetables - they should be slightly cooked but still retain some crispiness.

- Adjust the spices and seasonings to suit your taste preferences.

Serving Suggestions

Serve the Mongolian BBQ Style Tofu Stir-fry over cooked brown rice for a complete and satisfying meal. Garnish with additional sesame seeds and chopped green onions for added flavor.

Cooking Techniques

The key cooking techniques for this recipe include browning the tofu, stir-frying the vegetables on high heat, and ensuring that the sauces are absorbed evenly.

Ingredient Substitutions

Use honey or maple syrup instead of vegan sugar.

- Substitute soy sauce for teriyaki sauce.

- Use quinoa or cauliflower rice instead of brown rice.

Make Ahead Tips

You can prepare the vegetables and tofu ahead of time and store them in the refrigerator until ready to cook. This can help save time on busy weeknights.

Presentation Ideas

Serve the Mongolian BBQ Style Tofu Stir-fry in a large bowl or on a platter, garnished with fresh herbs and a wedge of lime for a pop of color.

Pairing Recommendations

Pair this stir-fry with a side of steamed edamame or a fresh cucumber salad for a complete and balanced meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

Each serving of Mongolian BBQ Style Tofu Stir-fry contains approximately 350 calories.

Carbohydrates

Each serving of Mongolian BBQ Style Tofu Stir-fry contains approximately 45 grams of carbohydrates.

Fats

Each serving of Mongolian BBQ Style Tofu Stir-fry contains approximately 15 grams of fats.

Proteins

Each serving of Mongolian BBQ Style Tofu Stir-fry contains approximately 10 grams of proteins.

Vitamins and minerals

This dish is rich in vitamins and minerals, including vitamin C, vitamin A, potassium, and iron from the vegetables and tofu.

Alergens

This recipe contains soy (tofu) and sesame seeds, which are common allergens. It is important to check for any other allergens based on the specific brands of ingredients used.

Summary

Mongolian BBQ Style Tofu Stir-fry is a nutritious and balanced meal that provides a good mix of carbohydrates, fats, and proteins, along with essential vitamins and minerals.

Summary

Mongolian BBQ Style Tofu Stir-fry is a flavorful and nutritious dish that is easy to make and perfect for a quick weeknight meal. With a good balance of carbohydrates, fats, and proteins, along with essential vitamins and minerals, this stir-fry is sure to become a new favorite in your recipe rotation.

How did I get this recipe?

I remember the excitement that washed over me when I first saw this recipe for Mongolian BBQ Style Tofu Stir-fry. It was a sunny afternoon, and I was flicking through an old cookbook that belonged to my dear friend, Mrs. Jenkins. She had always been a wonderful cook, and I had spent many happy hours in her kitchen, learning the secrets of her delicious dishes.

As soon as I saw the recipe, I knew I had to try it out. The combination of sweet and savory flavors, the tender chunks of tofu, and the colorful array of vegetables all seemed like a perfect match for my taste buds. I could already imagine the sizzle of the stir-fry pan, the aroma of the ginger and garlic wafting through the air, and the satisfying feeling of a hearty meal at the end of it all.

I immediately set to work gathering the ingredients. Tofu, soy sauce, hoisin sauce, ginger, garlic, bell peppers, broccoli, carrots, and scallions – all fresh and vibrant, ready to be transformed into a delicious meal. I could feel the excitement building as I chopped and diced, measured and mixed, each ingredient adding its own unique flavor and texture to the dish.

Once everything was prepped and ready to go, I heated up the pan and added the tofu, letting it cook until it was golden and crispy on all sides. The sizzle of the tofu in the pan was music to my ears, and I couldn't help but smile as I added the garlic and ginger, filling the kitchen with their rich, aromatic scent.

Next came the vegetables – bell peppers, broccoli, carrots, and scallions – all tossed in with the tofu and sautéed until they were tender-crisp and bursting with color. The vibrant hues of the vegetables against the golden tofu made for a stunning sight, and I felt a surge of pride at the beautiful dish I was creating.

Finally, it was time to add the sauces – soy sauce and hoisin, a dash of sweetness and a hint of umami, blending together to create a rich, flavorful sauce that coated everything in the pan. The aroma that filled the kitchen was mouth-watering, and I couldn't wait to dig in and taste the fruits of my labor.

As I plated up the stir-fry and took my first bite, I was transported to a world of bold flavors and comforting textures. The tofu was perfectly crisp on the outside and tender on the inside, soaking up the savory sauce like a sponge. The vegetables added a burst of freshness and crunch, complementing the tofu beautifully.

I closed my eyes and savored each bite, feeling a sense of satisfaction wash over me. This recipe was a triumph, a delicious fusion of flavors and textures that had me coming back for seconds and thirds. I knew that this Mongolian BBQ Style Tofu Stir-fry would become a staple in my kitchen, a go-to recipe for when I needed a quick and satisfying meal.

As I cleaned up the kitchen, my mind was already buzzing with ideas for future variations on the recipe – different vegetables, maybe some tofu marinated in a spicy sauce, or perhaps a sprinkle of sesame seeds for added crunch. The possibilities were endless, and I knew that this recipe would be a canvas for my creativity in the kitchen.

And so, with a happy heart and a full stomach, I tucked the recipe away in my own cookbook, alongside all the other treasures I had collected over the years. Mrs. Jenkins may have been the one to introduce me to this delicious dish, but it was now a part of my culinary repertoire, a testament to the joy of cooking and the power of sharing recipes with loved ones.

I smiled to myself, grateful for the gift of good food and good friends, and I knew that this Mongolian BBQ Style Tofu Stir-fry would be a recipe that I would cherish for years to come.