History of Tofu
Tofu, also known as bean curd, comes from China and was first used over 2000 years ago. It is made by coagulating soy milk and then pressing the resulting curds into soft, firm or extra firm white blocks.
Tofu is low in calories but has large amounts of protein. Therefore it is ideal to have tofu instead of meat to still get the amount of proteins that the human body needs. Tofu is also high in iron and can have a high calcium or magnesium content depending on the coagulants used in its manufacturing.
Tofu and Vegetable Stir Fry Recipe
Persons: 2-3
Time: 1 hour
Ingredients
- 396 g firm or extra firm tofu
- 2 cups (200 g) roughly chopped green beans
- 1 cup (128 g) diced carrots or red pepper
- 2 Tbsp (30 ml) toasted sesame oil for sautéing (or sub peanut or coconut)
- Rice – optional
Sauce
- 1/4 cup (60 ml) low-sodium soy sauce
- 1 Tbsp (6 g) fresh grated ginger
- 2 Tbsp (27 g) organic brown sugar
- 1 Tbsp (15 ml) agave, maple syrup (or honey)
- 1 Tbsp (7 g) cornstarch
Instructions
Preheat oven to 200°C.
Dry the tofu by placing it between two towels and put something heavy on top for example a book. Let it dry for about 15 minutes and than chop it roughly into 1 inch cubes. Put the tofu cubes on a baking sheet and bake for 25-35 minutes. It´s good to flip it after 15 min to ensure even cooking. Once the tofu is golden brown remove it from the oven and set it out to dry a bit more.
If serving over rice, start the rice at this point, prep the vegetables and mix all of the sauce ingredients together in a small bowl.
Add sesame oil to a large pan over medium high heat. Than add the veggies and cook for 5-7 minutes, stirring often. When the veggies have softened a bit, add the sauce and stir until it has bubble and thicken.
Then add the tofu and cook the mixture for 3-5 minutes, stirring often until the veggies are golden brown.
Nutrition in 1/2 recipe
- Calories: 371
- Fat: 19g
- Saturated fat: 3g
- Carbohydrates: 38g
- Sugar: 23g
- Sodium: 1500mg
- Fiber: 6g
- Protein: 16g