Tofu Vegetable Stir Fry For The Health-Conscious
The tofu vegetable stir fry is considered a good option for health freaks. First of all, vegetarian food is ‘in’, and the addition of tofu to it is particularly beneficial, as it is low in calories and has no saturated fat or cholesterol. But a meat-eater would obviously opt for the chicken tofu stir fry, and still be low on calories.
Garden Vegetable Stir Fry
The tofu vegetable stir fry is eaten in combination with brown rice. A garden tofu vegetable stir fry contains a lot of vegetables like zucchini, snow peas, carrots, water chestnuts and bell pepper. The tofu should be firm and fat-reduced and cut into small cubes. The sauce is made of vegetable broth, soy sauce, rice vinegar and thickened with cornstarch.
The preparation of any tofu vegetable stir fry does not take more than 10 minutes, as tofu cooks very fast and just needs to be stir fried until golden brown, and the other vegetables should be gently fried and then cooked in the broth for not more than two minutes. The nutritional value is high, especially because it is cooked fresh just before the meal. You can add and delete the vegetables of your choice, so that every time the recipe takes on a different flavor.
In Indonesia
In Indonesia the dried shiitake mushroom is a special ingredient of the tofu vegetable stir fry. Besides, chicken stock and rice wine are used to marinate the mushrooms, even dry sherry can be used. Sesame seeds are common as an ingredient, along with ginger and garlic. Vegetables of the east like fresh bean sprout, green onion, snow peas, yellow bell pepper, and cauliflower are put into this special tofu vegetable stir fry. Sabal oelek is used for the sauce, which is a delicious Asian chilly paste, but it is very hot. So use it carefully, just a little bit the first time. Fine rice noodles can be eaten with it.
From The Chinese Kitchen
The Chinese version of the tofu vegetable stir fry is loved by all because it is simple and healthy. The Chinese tofu vegetable stir fry enables you to serve a protein which even the vegetarians can enjoy. This stir fry is served with rice for a colorful and healthy kosher dinner.
The preparation time is 20 minutes and you can cook the tofu vegetable stir fry in about 15 minutes. For the sauce you need soy sauce mixed with sugar and the vegetables are carrots, onions, red bell peppers, mushrooms, string beans and bamboo shoots. All the vegetables have to be cut into fine strips, so that it looks beautiful on the bed of rice. The tofu is marinated in the soy sauce and then all the vegetables are stir fried with it one by one till they are crisp.
