Tofu and Vegetable Stir-fry

Vegetarian Tofu and Vegetable Stir-fry Recipe from Oman

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

Vegetarian diet

Introduction

Tofu and Vegetable Stir-fry is a delicious and healthy dish that combines the goodness of tofu with a variety of fresh vegetables. This stir-fry is packed with flavor and nutrients, making it a perfect choice for a quick and easy meal.

History

Stir-frying is a cooking technique that originated in China and has been used for centuries to create flavorful and nutritious dishes. Tofu, also known as bean curd, is a popular ingredient in Asian cuisine and is often used as a meat substitute in vegetarian and vegan dishes. The combination of tofu and vegetables in a stir-fry is a classic recipe that has been enjoyed by many for generations.

Ingredients

1 lb (454 g) napa cabbage
0.5 cup water
2 tbsp cornstarch (divided)
4 tbsp Kikkoman soy sauce (divided)
0.25 lb (113 g) tofu
2 tsp minced fresh ginger
1 clove minced garlic
0.5 tsp sugar
2 tbsp vegetable oil (divided)
1 medium onion (chunked)
2 medium tomatoes (chunked)

How to prepare

Cut the tofu into cubes measuring 0.5 inches; drain it well on several layers of paper towels.
Separate the cabbage leaves and rinse them; pat them dry.
Cut the leaves crosswise into strips measuring 1 inch; set them aside.
Blend water, 1 tbsp of cornstarch, and 3 tbsp of soy sauce together; set the mixture aside.
Slice the tofu into thin slices, and then cut those slices into thin strips.
In a small bowl, combine the remaining 1 tbsp of cornstarch, 1 tbsp of soy sauce, ginger, garlic, and sugar; stir in the tofu.
Heat 1 tbsp of oil in a hot wok or large skillet over high heat.
Heat the remaining 1 tbsp of oil in the same pan.
Add the onion and stir-fry for 2 minutes.
Add the cabbage and stir-fry for 1 minute.
Add the tomatoes, tofu, and soy sauce mixture.
Cook and stir gently until the sauce boils and thickens.
Gently fold in the tofu and heat it through.

Variations

Add your favorite vegetables such as bell peppers, broccoli, or snap peas to customize the stir-fry.
Use different sauces or seasonings such as teriyaki sauce, hoisin sauce, or chili garlic sauce for a unique flavor profile.
Substitute tofu with tempeh or seitan for a different protein source.

Cooking Tips & Tricks

Make sure to drain the tofu well before cutting it into cubes to remove excess moisture.

- Use a hot wok or skillet to quickly cook the ingredients and retain their crisp texture.

- Stir-fry the vegetables in batches to ensure even cooking and avoid overcrowding the pan.

- Adjust the seasonings to suit your taste preferences, adding more soy sauce or spices as needed.

Serving Suggestions

Serve the Tofu and Vegetable Stir-fry over steamed rice or noodles for a complete meal. Garnish with chopped green onions or sesame seeds for added flavor and texture.

Cooking Techniques

Stir-frying involves cooking ingredients quickly over high heat in a wok or skillet while continuously stirring to ensure even cooking. This technique helps to retain the natural flavors and textures of the ingredients while creating a delicious and aromatic dish.

Ingredient Substitutions

Substitute napa cabbage with bok choy or regular cabbage.

- Use tamari or coconut aminos instead of soy sauce for a gluten-free option.

- Replace cornstarch with arrowroot powder or tapioca starch as a thickening agent.

Make Ahead Tips

Prepare the tofu and vegetables ahead of time and store them in separate containers in the refrigerator until ready to cook. This will help save time and make meal preparation easier.

Presentation Ideas

Serve the Tofu and Vegetable Stir-fry in a large serving bowl or on individual plates garnished with fresh herbs or sliced chili peppers for a pop of color. Pair with a side of steamed jasmine rice or quinoa for a complete and satisfying meal.

Pairing Recommendations

Pair this stir-fry with a side of vegetable spring rolls, steamed dumplings, or a light cucumber salad for a balanced and flavorful meal. Enjoy with a refreshing glass of green tea or a fruity white wine for a delightful dining experience.

Storage and Reheating Instructions

Store any leftover Tofu and Vegetable Stir-fry in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave until heated through, adding a splash of water or broth to prevent drying out.

Nutrition Information

Calories per serving

250

Carbohydrates

- Total Carbohydrates: 24g

- Dietary Fiber: 5g

- Sugars: 8g

Fats

- Total Fat: 12g

- Saturated Fat: 2g

- Trans Fat: 0g

Proteins

- Protein: 14g

Vitamins and minerals

Vitamin A: 20% DV

- Vitamin C: 60% DV

- Calcium: 15% DV

- Iron: 10% DV

Alergens

Contains soy

Summary

This Tofu and Vegetable Stir-fry is a nutritious dish that is high in protein, fiber, and essential vitamins and minerals. It is a healthy and satisfying meal option for vegetarians and vegans.

Summary

Tofu and Vegetable Stir-fry is a versatile and nutritious dish that is easy to prepare and full of flavor. This recipe is a great way to enjoy a healthy and satisfying meal that is packed with protein, fiber, and essential vitamins and minerals. Try this delicious stir-fry for a quick and delicious meal that the whole family will love.

How did I get this recipe?

The first time I saw this recipe, I knew it was something I had to make. It was a warm summer day and I was browsing through a cookbook that I had picked up at a yard sale. As soon as I laid my eyes on the page with the title "Tofu and Vegetable Stir-fry", I knew that I had to give it a try.

I had always been a fan of stir-fries, but I had never tried making one with tofu before. Tofu was something that I had only recently started incorporating into my cooking, but I was eager to experiment with it further. The combination of tofu and vegetables in a stir-fry seemed like the perfect way to showcase this versatile ingredient.

The recipe called for a variety of vegetables, including bell peppers, broccoli, and carrots. I had all of these ingredients on hand, as well as some tofu that I had picked up from the store earlier that week. I was ready to get started.

I began by preparing the tofu, cutting it into bite-sized cubes and marinating it in a mixture of soy sauce, garlic, and ginger. While the tofu was marinating, I chopped up the vegetables and got my wok nice and hot.

Once the wok was heated, I added some oil and started to stir-fry the tofu until it was nice and crispy on the outside. Then, I added in the vegetables and continued to cook everything until the vegetables were tender-crisp.

The aroma that filled my kitchen as the tofu and vegetables cooked together was absolutely mouth-watering. The combination of soy sauce, garlic, and ginger created a deliciously savory flavor that coated everything in the wok.

As I plated up the stir-fry and took my first bite, I knew that this recipe was a winner. The tofu was perfectly crispy on the outside and tender on the inside, while the vegetables added a nice crunch and freshness to the dish. I couldn't believe how easy it was to make such a flavorful and satisfying meal.

I decided to share the recipe with my friends and family, and it quickly became a favorite among everyone who tried it. They couldn't believe that such a simple dish could be so delicious and nutritious. I was thrilled to have stumbled upon this recipe and added it to my collection of go-to dishes.

Over the years, I have continued to make this tofu and vegetable stir-fry recipe time and time again. It has become a staple in my cooking repertoire, and I love to experiment with different variations by adding in different vegetables or switching up the seasonings.

I am grateful for the day that I discovered this recipe, as it has not only expanded my culinary horizons but has also brought joy and satisfaction to those I have shared it with. Cooking is a passion of mine, and I am always on the lookout for new recipes to try and new flavors to explore.

As I look back on that warm summer day when I first saw the recipe for tofu and vegetable stir-fry, I am reminded of the joy and excitement that cooking brings to my life. I am grateful for the memories made in the kitchen and the delicious meals that have been shared with loved ones. Cooking truly is a labor of love, and I am grateful for the opportunity to continue learning and growing as a home cook.