Tofu Mango Stir-fry with Pasta

Tofu Mango Stir-fry with Pasta Recipe - A Delicious Vegan Option

Preparation time: 15 minutes | Cooking time: 15 minutes | Servings: 4

Introduction

Tofu Mango Stir-fry with Pasta is a delicious and nutritious dish that combines the flavors of tofu, mango, and vegetables with pasta. This recipe is perfect for a quick and easy weeknight meal that is sure to satisfy your taste buds.

History

This recipe is a fusion of Asian and Western flavors, combining the traditional stir-fry technique with the addition of pasta. The combination of tofu and mango adds a unique twist to the dish, creating a flavorful and satisfying meal.

Ingredients

0.5 lb (227 g) capellini pasta
1 tbsp sesame oil
0.5 tsp cumin
0.13 tsp hot chile paste
1 medium onion, sliced
2 cups mushrooms, sliced
0.5 cup firm tofu, diced
2 celery stalks, thinly sliced
2 cups red and green peppers, julienned
2 cups cabbage, sliced
1.5 cups firm ripe mango, diced
1 tbsp lime juice
0.5 lb (227 g) bean sprouts
2 tbsp soy sauce
0.25 cup roasted, unsalted peanuts or cashews

How to prepare

Cook the pasta according to the directions. Preheat the wok or skillet over high heat. Add the oil, onion, and spices, and cook until the onions soften (2 to 3 minutes). Add the mushrooms, tofu, and celery, and cook for another 2 to 3 minutes. Drizzle the mango with lime juice and add it along with the cabbage and peppers. Simmer covered for 3 to 4 minutes, stirring twice. Add the noodles, sprouts, and soy sauce, and toss. Add the nuts before serving.

Variations

Substitute the tofu with chicken, shrimp, or beef for a different protein option.
Add pineapple or peaches for a different fruit twist.
Use different vegetables such as zucchini, broccoli, or snap peas for variety.

Cooking Tips & Tricks

Make sure to cook the pasta al dente to prevent it from becoming mushy when added to the stir-fry.

- Use firm tofu to ensure that it holds its shape and texture during cooking.

- Adjust the amount of hot chile paste to suit your spice preference.

- Feel free to add other vegetables such as broccoli, snow peas, or carrots to customize the dish to your liking.

Serving Suggestions

Serve the Tofu Mango Stir-fry with Pasta hot, garnished with fresh cilantro or green onions. Pair it with a side of steamed rice or a green salad for a complete meal.

Cooking Techniques

The key cooking techniques for this recipe include stir-frying the ingredients in a hot wok or skillet and simmering them together to allow the flavors to meld. It is important to cook the ingredients quickly over high heat to retain their texture and flavor.

Ingredient Substitutions

Use olive oil or vegetable oil instead of sesame oil.

- Substitute soy sauce with tamari or coconut aminos for a gluten-free option.

- Replace cashews with almonds, peanuts, or sunflower seeds for a different nutty flavor.

Make Ahead Tips

You can prepare the tofu mango stir-fry ahead of time and store it in an airtight container in the refrigerator for up to 2 days. Simply reheat it in a skillet or microwave before serving.

Presentation Ideas

Serve the Tofu Mango Stir-fry with Pasta in a large serving bowl or on individual plates, garnished with fresh herbs and a sprinkle of sesame seeds. You can also add a wedge of lime or lemon for an extra burst of citrus flavor.

Pairing Recommendations

Pair this dish with a crisp white wine such as Sauvignon Blanc or Pinot Grigio. For a non-alcoholic option, try serving it with a refreshing iced tea or sparkling water with a splash of lime.

Storage and Reheating Instructions

Store any leftovers of the Tofu Mango Stir-fry with Pasta in an airtight container in the refrigerator for up to 3 days. Reheat it in a skillet or microwave until heated through before serving.

Nutrition Information

Calories per serving

Each serving of Tofu Mango Stir-fry with Pasta contains approximately 350 calories. This makes it a satisfying and nutritious meal option for lunch or dinner.

Carbohydrates

The carbohydrates in this dish primarily come from the pasta, mango, and vegetables. Carbohydrates provide energy for the body and are essential for overall health and well-being.

Fats

The fats in this dish come from the sesame oil and cashews. These healthy fats are important for brain function, hormone production, and overall cell health.

Proteins

The main sources of protein in this dish are tofu and cashews. Protein is essential for muscle growth and repair, as well as overall health and wellness.

Vitamins and minerals

This dish is rich in vitamins and minerals, including vitamin C from the mango and peppers, vitamin K from the cabbage, and various minerals from the vegetables and tofu. These nutrients are important for immune function, bone health, and overall well-being.

Alergens

This recipe contains soy (from the tofu and soy sauce) and tree nuts (from the cashews). It may not be suitable for individuals with allergies to these ingredients.

Summary

Overall, Tofu Mango Stir-fry with Pasta is a well-balanced dish that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals. It is a nutritious and delicious meal option for those looking to enjoy a flavorful and satisfying dish.

Summary

Tofu Mango Stir-fry with Pasta is a flavorful and nutritious dish that combines the goodness of tofu, mango, and vegetables with pasta. This recipe is easy to make and perfect for a quick and satisfying meal. Enjoy the delicious flavors and textures of this dish with your family and friends!

How did I get this recipe?

The first time I saw this recipe, I was captivated by its flavors. It was a warm summer day, and I was visiting my friend’s house for a potluck dinner. As I walked into her kitchen, the aroma of garlic and ginger filled the air, and my mouth began to water. My friend was busy at the stove, tossing cubes of tofu and ripe mango into a sizzling wok, the colors vibrant and enticing.

“Hey there, come try this stir-fry!” she called out to me, a smile on her face. I eagerly approached the stove, watching as she added a splash of soy sauce and a sprinkle of chili flakes to the mix. The combination of sweet mango and savory tofu was something I had never tasted before, and I knew I had to learn how to make it myself.

As we sat down to eat, the flavors exploded in my mouth, each bite a delicious blend of textures and tastes. I couldn’t get enough of the dish, and I begged my friend for the recipe. She laughed and handed me a piece of paper with the ingredients and instructions written in her neat handwriting.

Over the years, I have made this tofu mango stir-fry countless times, tweaking the recipe here and there to suit my own tastes. It has become a favorite among my family and friends, and I am always happy to share it with anyone who asks. The secret, I have found, lies in the freshness of the ingredients and the balance of flavors – a little sweet, a little spicy, and a whole lot of delicious.

But the story of this recipe goes beyond just a simple stir-fry. It is a tale of friendship, of shared meals and shared memories. As I stand in my kitchen now, chopping vegetables and preparing the tofu, I think back to that summer day when I first tasted this dish. I remember the laughter and the joy of that evening, the warmth of friendship that filled the room.

I think about all the recipes I have collected over the years, from friends and family, from cookbooks and cooking shows. Each one tells a story, a piece of someone’s life and love. And each time I cook a meal, I am reminded of those stories, of the people who have shaped my culinary journey.

As I finish cooking the tofu mango stir-fry and toss it with al dente pasta, I can’t help but smile. The dish looks beautiful, the colors vibrant and inviting. I know that when I sit down to eat, each bite will be a taste of that summer day, a reminder of the power of food to bring people together.

And so, as I take my first bite of the tofu mango stir-fry with pasta, I savor the flavors and the memories that come with it. I am grateful for the friends who have shared their recipes with me, for the joy of cooking and eating together. And I am thankful for this dish, this simple stir-fry that has become a part of my story, a part of who I am.