Try this simple Chinese-style tofu for a quick and delicious meal! Perfect with rice or noodles.
Tofu is so healthy and really quick to cook that I make a habit of keeping tofu at home all the time. I even keep some in the freezer so that I never run out, unlike my local stores. This recipe can also be used to bake the tofu by marinating the tofu in the soy sauce mix before baking in the oven on greaseproof paper.
Simple Chinese-Style Tofu
Ingredients:
400 grams of firm tofu
2 tablespoons of vegetable oil
2 cloves of garlic, minced
1 tablespoon of fresh ginger, minced
2 tablespoons of soy sauce
1 tablespoon of brown sugar
1 tablespoon of miso paste
100 ml of water
2-3 green onions, chopped (for garnish)
Cooked rice or noodles to serve
Instructions:
Prepare the Tofu:
Cut the firm tofu into 2 cm cubes. Place the cubes on a clean kitchen towel or paper towel to drain excess moisture.
Cook the Aromatics:
In a large pan or wok, heat the vegetable oil over medium-high heat. Add the minced garlic and ginger, and stir-fry for about 1-2 minutes until fragrant.
Make the Sauce:
In a small bowl, mix together the soy sauce, brown sugar, miso paste, and water until the miso paste and sugar are fully dissolved.
Cook the Tofu:
Add the tofu cubes to the pan and gently stir-fry for 2-3 minutes until they start to get a light golden colour.
Add the Sauce:
Pour the sauce mixture over the tofu and bring to a simmer. Reduce the heat to medium-low and cook for another 5-7 minutes, allowing the tofu to absorb the flavours and the sauce to thicken slightly.
Finish and Garnish:
Sprinkle the chopped green onions over the tofu. Stir gently to combine.
Serve:
Serve the tofu hot over cooked rice.
The Health Benefits
This simple Chinese-style tofu recipe offers more health benefits than you'd think, all because of the nutritious ingredients. Here are some of the key benefits:
Tofu
High in Protein: Tofu is an excellent plant-based protein source, which is essential for muscle repair and growth. 100g of firm tofu provides 9g of protein*.
Rich in Calcium and Iron: Tofu contains these vital minerals, which are important for bone health and oxygen transport in the blood. 100g of tofu gives you 40% of your daily calcium requirements*. Regularly eating tofu can reduce the risk of anaemia as 100g of firm tofu has 9% of your daily iron requirements*.
Low in Calories: Tofu is relatively low in calories, making it a good option for weight management.
Contains Isoflavones: These compounds have antioxidant properties and may help reduce the risk of heart disease and certain cancers. These isoflavones include phytosterols, genistein and d
aidzein.
Garlic
Boosts Immune System: Garlic has antibacterial and antiviral properties that can help strengthen the immune system.
Anti-Inflammatory: Garlic contains compounds that reduce inflammation in the body, which is great for helping to regulate autoimmune diseases.
Heart Health: Garlic can help lower blood pressure and cholesterol levels, reducing the risk of heart disease.
Ginger
Digestive Health: Ginger is known to aid digestion and reduce nausea.
Anti-Inflammatory and Antioxidant Effects: Ginger and garlic are in the same family of plants, allium, which includes onions. Ginger contains gingerol, which has potent anti-inflammatory and antioxidant properties.
Pain Relief: Ginger can help reduce migraines, muscle pain and soreness.
Soy Sauce (in moderation, it is high in salt)
Source of Antioxidants: Soy sauce contains some antioxidants that help combat oxidative stress.
Flavour Enhancer: Using soy sauce can reduce the need for added salt, which helps control sodium intake.
Brown Sugar (in moderation, brown sugar is better than white sugar but still not very healthy)
Energy Boost: Provides quick energy due to its carbohydrate content.
Mineral Content: Contains small amounts of minerals like calcium, potassium, iron, and magnesium.
Miso Paste
Probiotics: Fermented foods like miso contain probiotics, which are beneficial for gut health.
Rich in Vitamins and Minerals: Miso provides essential nutrients such as vitamin K, manganese, and copper.
Digestive Health: The fermentation process makes miso easier to digest and helps improve the gut microbiome.
Green Onions
Rich in Vitamins and Minerals: Green onions are a good source of vitamins A, C, and K, as well as folate and fibre.
Antioxidant Properties: They contain antioxidants that help protect cells from damage.
Low in Calories: Green onions are low in calories and add flavour without adding significant calories.
General Benefits:
Balanced Nutrients: The combination of protein, fibre, vitamins, and minerals provides a balanced meal.
Low in Saturated Fat: This recipe is low in unhealthy fats, making it heart-healthy.
Plant-Based: A plant-based diet is associated with lower risks of chronic diseases such as heart disease, diabetes, and certain cancers. It's a win win win.
By incorporating these ingredients, the recipe provides a nutritious and delicious meal that supports overall health and well-being.
*These values can vary slightly based on the brand and preparation method of the tofu and are based on values and percentages of general guidelines for a 2,000-calorie daily diet.
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