| Prep: 20 mins | Cook: 25 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 286 | 10g | 2g | 35g |
| sugars | fibre | protein | salt |
| 10g | 8g | 13g | 0.9g |
One dish that brings me immense joy both preparing and devouring is undoubtedly the Stir Fried Arame with Vegetables and Tofu. I have a profound appreciation for the harmonious fusion of individual ingredients, much like the delicately interwoven cultures found in my home city, New York. This dish, with its vibrant palette of vegetables and unique texture of arame, mirrors the diversity of the city’s culinary scene, in a balanced, nutritious package. The recipe boasts a list of flavor-packed ingredients, such as tamari sauce, garlic, and sesame seeds, which are not only delicious but are also rich in antioxidants and essential nutrients.
Health Benefits of the Dish
Arame, a typically overlooked but fabulous ingredient, is a star in this recipe, both in terms of flavor and health benefits. Known to be one of the richest sources of iodine, the mighty seaweed naturally supports thyroid health. Additionally, this nutritious sea vegetable possesses a wealth of fiber, supporting gut health and promoting a feeling of fullness.
Together with the vegetables, these ingredients transform into a powerhouse of vitamins and minerals. Carrots, broccoli, bell peppers, and zucchinis, all bursting with vitality, serve up a generous helping of antioxidants, vitamin C, and fibers. Moreover, tofu – a fantastic source of plant-based protein – ensures a well-rounded nutritional profile.
The Dish’s Versatility
One thing that I particularly enjoy about the Stir Fried Arame with Vegetables and Tofu is its versatility. Whether you’re looking for a nutritious weeknight dinner or aiming to impress guests with a flavor-packed and healthy main course, this recipe works wonders. Moreover, its flexibility allows it to pair wonderfully with an array of dishes. Ideal mates for this stir-fry might be a bowl of jasmine rice, a side of roasted Brussels sprouts, or perhaps even a lightly pickled cucumber salad.
By combining elements from various culinary traditions, this stir fry encapsulates my philosophy as a food writer and my daily experiences as a New Yorker. Having always relished the magic of stage acting, I’ve found that cooking is not dissimilar to performing. Both require a sincere understanding of one’s materials, a dash of creativity, and an innate sense of rhythm and timing. In the final act, you end up not just with a meal but a symphony of flavors that tells a story.
What You’ll Need
- 1 cup of dried arame
- 1 tablespoon of sesame oil
- 1 large onion, thinly sliced
- 3 cloves of garlic, finely chopped
- 1 large carrot, cut into thin slices
- 1 bell pepper, thinly sliced
- 1 zucchini, thinly sliced
- 2 cups of firm tofu, cubed
- 1 cup of broccoli florets
- 2 tablespoons of tamari sauce
- 2 tablespoons of rice vinegar
- 2 tablespoons of sesame seeds
- 1 cup of pineapple, cubed
- 1/2 cup of orange juice
Method
Step One
Start by soaking the arame in a bowl of water for about 15 to 20 minutes until it’s adequately softened. Once done, drain and set aside to be used later.
Step Two
In a large skillet or wok, heat the sesame oil over medium-high heat. Once the oil is hot, add the thinly sliced onion and chopped garlic. Sauté the onion and garlic until they start to soften, roughly for about 2-3 minutes.
Step Three
Add the slices of carrot, bell pepper, and zucchini to the skillet. Continue to stir-fry the vegetables for another 5 to 7 minutes, until they are tender but still have a bit of crunch.
Step Four
Next, add the cubed tofu and broccoli florets to the skillet with the vegetables. Stir well to combine everything. Cook this mixture, stirring occasionally, for another 5 minutes until the tofu is heated through and the broccoli is slightly tender.
Step Five
Now, add the soaked and drained arame to the skillet with the vegetables and tofu. Stir well to combine. Then add the tamari sauce and rice vinegar. These will give the stir-fry a nice, slightly salty and tangy flavor.
Step Six
Continue to cook the stir-fry, stirring occasionally, for about 5 to 7 minutes more. This will allow the flavors of the tamari sauce and rice vinegar to meld with the other ingredients, and the arame to become tender.
Step Seven
Finally, add the pineapple cubes and pour in the orange juice for a bit of sweetness and tang to balance out the flavors. Stir well to combine everything, then reduce the heat to low and cook for another couple of minutes until everything is well heated through.
Step Eight
Sprinkle the stir-fry with the sesame seeds just before serving. This will give the dish some crunch and a bit of added flavor. Enjoy your Stir Fried Arame with Vegetables and Tofu while it’s hot!
