Tofu and Vegetables

Peruvian Tofu and Vegetable Recipe with Olive Oil and Spices

Region / culture: Peru | Preparation time: 15 minutes | Cooking time: 25 minutes | Servings: 4 |

Vegetarian diet

Introduction

Tofu and vegetables is a delicious and nutritious dish that is perfect for vegetarians and vegans. This recipe combines the protein-packed tofu with a variety of colorful vegetables to create a flavorful and satisfying meal.

History

Tofu, also known as bean curd, has been a staple in Asian cuisine for centuries. It is made by coagulating soy milk and then pressing the curds into blocks. Tofu is a versatile ingredient that can be used in a variety of dishes, including stir-fries, soups, and salads. In this recipe, tofu is combined with a medley of vegetables to create a hearty and delicious meal.

Ingredients

1 tsp light olive oil
1 medium onion
3 peeled garlic cloves
3 tbsp low sodium tomato paste
1 cup de-alcoholized red wine
2 cups yellow finn potatoes
carrots, peeled
14.5 oz (411 g) diced tomatoes in juice
1 lb (454 g) 1% tofu
12 kalamata olives
2 tsp capers
1 cup low sodium vegetable stock
2 bay leaves
0.25 tsp ground red pepper
0.25 tsp ground allspice
0.25 tsp salt
2 cups thickly sliced mushrooms
1 cup frozen petit peas
1 tsp arrowroot mixed with 2 tsp de-alcoholized red wine

How to prepare

Heat the oil in a skillet.
Sauté the onion for 2 minutes.
Add the garlic and tomato.
Cook for approximately 2.5 minutes, stirring occasionally.
Deglaze the pan with the wine.
Add the potatoes, carrots, tomatoes, tofu, olives, capers, and vegetable stock.
Stir in the bay leaves, cayenne, allspice, and salt.
Bring to a boil, then reduce the heat and simmer for 20 minutes.
Add the mushrooms and cook for an additional 5 minutes.
Stir in the peas and arrowroot slurry and heat until the mixture thickens.

Variations

Add your favorite vegetables, such as bell peppers, zucchini, or broccoli.
Experiment with different seasonings, such as curry powder, cumin, or ginger.
For a spicy kick, add a dash of hot sauce or red pepper flakes.

Cooking Tips & Tricks

Be sure to press the tofu before cooking to remove excess moisture and improve the texture.

- Use a non-stick skillet to sauté the vegetables and tofu without the need for excess oil.

- Feel free to customize this recipe with your favorite vegetables and seasonings.

Serving Suggestions

Serve this tofu and vegetable dish over brown rice or quinoa for a complete meal. Garnish with fresh herbs like parsley or cilantro for added flavor.

Cooking Techniques

Press the tofu to remove excess moisture before cooking.

- Sauté the vegetables until they are tender-crisp for the best texture.

- Simmer the dish to allow the flavors to meld together.

Ingredient Substitutions

Use extra-firm tofu instead of firm tofu for a firmer texture.

- Substitute vegetable broth for the vegetable stock.

- Use white wine or vegetable broth instead of red wine.

Make Ahead Tips

This tofu and vegetable dish can be made ahead of time and reheated before serving. Store leftovers in an airtight container in the refrigerator for up to 3 days.

Presentation Ideas

Garnish the dish with a sprinkle of chopped fresh herbs, such as parsley or chives. Serve in individual bowls for a beautiful presentation.

Pairing Recommendations

This tofu and vegetable dish pairs well with a side salad or steamed greens. It also goes well with a side of crusty bread or brown rice.

Storage and Reheating Instructions

Store 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 this tofu and vegetable dish contains approximately 250 calories. This makes it a satisfying and nutritious meal option.

Carbohydrates

This recipe is a good source of carbohydrates, thanks to the potatoes, carrots, peas, and other vegetables. Carbohydrates are an important source of energy for the body and are essential for overall health.

Fats

Tofu is a good source of healthy fats, including omega-3 and omega-6 fatty acids. The olives and olive oil in this recipe also provide healthy fats that are beneficial for heart health.

Proteins

Tofu is a complete protein, meaning it contains all nine essential amino acids that the body needs. This recipe is a great way to incorporate plant-based protein into your diet.

Vitamins and minerals

This recipe is packed with vitamins and minerals from the variety of vegetables included. Carrots are a good source of vitamin A, while mushrooms provide vitamin D and B vitamins. Peas are rich in vitamin C and K, as well as minerals like iron and magnesium.

Alergens

This recipe contains soy (tofu) and may not be suitable for those with soy allergies. It is also gluten-free and dairy-free, making it a great option for those with dietary restrictions.

Summary

Overall, this tofu and vegetable dish is a well-rounded meal that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals. It is a healthy and delicious option for vegetarians and vegans.

Summary

Tofu and vegetables is a delicious and nutritious dish that is perfect for vegetarians and vegans. This recipe is packed with protein, vitamins, and minerals, making it a healthy and satisfying meal option. Customize the dish with your favorite vegetables and seasonings for a flavorful twist. Enjoy this tofu and vegetable dish as a hearty and wholesome meal any day of the week.

How did I get this recipe?

The memory of discovering this recipe for the first time is a joyful one. It was a warm summer day, and I had just returned from a trip to visit my dear friend, Mei Lin, in China. Mei Lin was a wonderful cook, and she had spent many hours teaching me her favorite recipes during my stay. One dish that stood out to me was her tofu and vegetable stir fry. It was a simple yet delicious dish that combined the delicate flavors of tofu with the vibrant colors and textures of various vegetables.

I remember watching Mei Lin as she effortlessly chopped the vegetables and prepared the tofu, her hands moving with precision and grace. She explained each step of the cooking process to me, from marinating the tofu in soy sauce to stir frying the vegetables in a hot wok. I was mesmerized by her skill and knowledge, and I knew that I had to learn how to make this dish myself.

After returning home, I set to work recreating Mei Lin's tofu and vegetable stir fry. I gathered all the necessary ingredients – firm tofu, bell peppers, broccoli, carrots, and snow peas – and set them out on my kitchen counter. I carefully followed Mei Lin's instructions, marinating the tofu in soy sauce and cooking the vegetables until they were tender-crisp.

As the dish came together, I was filled with a sense of accomplishment. The tofu was perfectly seasoned, with a savory umami flavor that complemented the crisp vegetables beautifully. I took a bite and was transported back to Mei Lin's kitchen, the flavors evoking memories of our time together.

From that moment on, tofu and vegetables became a staple in my cooking repertoire. I experimented with different variations, adding in ingredients like mushrooms, water chestnuts, and bamboo shoots to create new and exciting flavor combinations. Each time I made the dish, I thought of Mei Lin and the culinary lessons she had passed on to me.

Over the years, I have shared Mei Lin's tofu and vegetable stir fry recipe with friends and family, passing on the tradition of delicious and healthy cooking. It has become a beloved dish in our household, enjoyed on lazy Sundays and special occasions alike. I take pride in preparing it for loved ones, knowing that each bite carries with it the flavors and memories of my time with Mei Lin.

As I look back on that fateful summer day when I first learned to make tofu and vegetables, I am grateful for the gift of friendship and culinary knowledge that Mei Lin bestowed upon me. Her recipe has become a cherished part of my cooking repertoire, a reminder of the power of food to connect us with others and evoke memories of shared experiences. And though Mei Lin may be miles away, her spirit lives on in every stir fry I make.