| Prep: 20 mins | Cook: 15 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 350 | 15g | 2g | 45g |
| sugars | fibre | protein | salt |
| 6g | 10g | 15g | 2g |
As a Boston native with an Irish lineage, I find great joy in amalgamating hearty comfort food with unique, new influences. This time, my inspiration takes a detour to the East, with a scrumptious dish called the Tofu and Water Chestnut Stir-Fry. This creative blend of vibrant vegetables, marinated tofu, and crunchy water chestnuts, is not just a treat to the eyes, but a tantalizing dance of flavors for your palate.
A Gourmet Trip to the East
Apart from being a healthy, vegetable-based delight, this dish holds a special place in my heart as it dives into the rich culinary tapestry of East Asia. The chewy tofu, packed with essential nutrients like calcium, iron, and protein, when tossed with the crunchy water chestnuts, a low-calorie source of potassium and antioxidants, brings a harmonious balance to the stir-fry.
A Delicious and Nutritious Delight.
When I first met Laura, my fiancée, she was a vegan. I remember preparing this dish on our third date because I wanted to impress her with a meal that was not merely an imitation of a meat dish, but a celebration of vegetables and plant proteins. It was an instant success and has since become a staple in our home, especially when we want to introduce our kiddo to nutrient-rich meals.
The well-chosen combination of bell peppers, carrots, broccoli, and other assorted vegetables are a great source of vitamin C, dietary fiber, and other essential nutrients providing countless health benefits. Stir-fry is also a great way to maintain the maximal nutritional value of these veggies.
Lastly, the dish’s beauty is accentuated by a glazing sauce made from soy, sesame oil, and a pinch of brown sugar. And if you felt experimental, adding slices of fresh pineapple or orange to the mix can provide a delightful burst of freshness.
Pairings and Comparisons
The Tofu and Water Chestnut Stir-Fry is similar to various other stir-fry dishes you may have tried, such as Thai basil tofu stir-fry or Mongolian beef stir-fry. It pairs delightfully well with a bowl of Jasmine rice or brown rice, which perfectly complements the flavors, or even a simple salad on the side.
Exploring recipes like this stir-fry is visually enticing, healthy, and most importantly, delicious, redefining how most of us perceive vegetables in our meals. Let’s continue our culinary adventures together.
What You’ll Need
- 1 1/2 cups of cubed firm tofu
- 2 cups of sliced water chestnuts
- 4 cups of assorted vegetables (bell peppers, carrots, broccoli, etc.)
- 2 tablespoons vegetable oil
- 3 cloves garlic, minced
- 1 tablespoon minced ginger
- 1/4 cup soy sauce
- 2 tablespoons sesame oil
- 2 tablespoons cornstarch
- 1/2 cup vegetable broth
- 1 tablespoon brown sugar
- 1 cup sliced green onions
- 1 cup sliced fresh fruit (pineapple, orange, etc. – optional)
Method
Step One
Drain and press the tofu to remove excess water. Cut the tofu into approximately 1/2 inch cubes.
Step Two
Heat a large pan or wok over medium heat. Add the vegetable oil along with the minced garlic and ginger. Cook for about a minute until it’s fragrant but not burnt.
Step Three
Increase the heat to medium-high and add the cubed tofu to the pan. Cook until the tofu is golden brown on all sides. This should take about 5-7 minutes.
Step Four
Once the tofu is cooked, remove it from the pan and set it aside. Add the assorted vegetables and water chestnuts to the same pan. Stir-fry until the vegetables are crisp-tender, about 5 minutes.
Step Five
While the vegetables are cooking, prepare the sauce. In a small bowl, mix together the soy sauce, sesame oil, cornstarch, vegetable broth, and brown sugar. Stir until the brown sugar and cornstarch are completely dissolved.
Step Six
Pour the sauce into the pan with the vegetables and stir well. Allow the sauce to simmer and thicken for about a minute.
Step Seven
Return the tofu to the pan. Stir to combine everything and coat the tofu and vegetables in the sauce.
Step Eight
Top the stir-fry with the sliced green onions and optional fresh fruit for a vibrant and sweet finishing touch before serving. Enjoy your Tofu and Water Chestnut Stir-Fry while it’s hot and flavorful!
