| Prep: 15 mins | Cook: 15 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 165 | 9g | 2g | 10g |
| sugars | fibre | protein | salt |
| 5g | 3g | 12g | 0.6g |
To say that I love, adore, and cherish the recipe of Stir Fried Welsh Onions with Tofu, would honestly be an understatement. Growing up in a household where Italian-American delicacies were a norm and an integral part of family traditions, this Oriental-inspired dish surprisingly found a special place in my heart (and taste buds).
A Hearty Mix of Tradition and Health
I’ve long cherished the comfort of spaghetti and meatballs, the homey sense of togetherness it brings, but there was something about the distinct flavors and goodness of Stir Fried Welsh Onions with Tofu that captivated me. It’s simple, it’s easy, but it’s incredibly rewarding. Every bite evokes this almost poetic harmony of textures and flavors – the slight crispness of the Welsh onions and bell peppers pairing just right with the firm chewiness of tofu; the subtle hum of garlic and ginger balanced astutely by the soy and hoisin sauce. It’s a symphony in every morsel.
The Health Benefits
But, this dish isn’t just about the flavors. It’s also about vigor and vitality. Onions, in addition to being low in calories, are also a rich source of vitamins C and B6, iron, folate, and potassium. The tofu brings in a hefty dose of protein, making it a great source of protein for vegetarians and vegans. It’s also laden with amino acids, iron, calcium, and other micronutrients. And let’s not forget the bell peppers- a powerhouse of antioxidants and vitamins, most notably vitamin C.
It’s a comforting, generous dish that melds taste and nutrition in a savory embrace. It’s perfect on its own or can be paired harmoniously with a side of steamed jasmine rice or even stir-fried vegetables such as bok choy or spinach. I’ve even served it as a unique side dish alongside my famous spaghetti and meatballs. It’s thematically different, but, oh so satisfying!
Whether you’re a tofu lover, a vegetarian, or someone who’s just looking for a delicious meal, give this Stir Fried Welsh Onions with Tofu recipe a try. It’s a dish that caters to the heart, the soul, and the body.
What You’ll Need
- 2 cups of Welsh onions (also known as spring onions)
- 14 ounces of firm tofu
- 1/2 cup of bell peppers
- 2 tablespoons of soy sauce
- 2 tablespoons of olive oil
- 1 tablespoon of hoisin sauce
- 1 tablespoon of minced garlic
- 1 tablespoon of minced ginger
- 1 teaspoon of sesame oil
- Salt to taste
- 1 pinch of black pepper
- 1 tablespoon of sesame seeds for garnish
Method
Step One
Start by prepping your ingredients. Slice the Welsh onions into one-inch pieces, making sure to separate the whites from the greens. Dice the bell peppers and set them aside. Drain the tofu well and cut it into bite-sized cubes.
Step Two
Heat the olive oil over medium heat in a large wok or skillet. Add the minced ginger and garlic, sautéing until fragrant. Add the whites of the Welsh onions and cook until they become translucent.
Step Three
Next, introduce the tofu cubes to the wok. Stir fry the tofu until it turns golden on each side, then add the bell peppers. Continue to toss and cook for another 2 to 3 minutes.
Step Four
Time to add the sauces. Pour in the soy sauce and hoisin sauce. Stir all the ingredients to ensure the tofu and veggies are evenly coated with the sauces. Cook for another minute so the flavors can meld together.
Step Five
Add the greens of the Welsh onions, sesame oil, salt, and black pepper into the wok. Stir everything together for another 1 to 2 minutes, until the onions are tender and all the ingredients are well mixed.
Step Six
Lastly, sprinkle the stir fry with sesame seeds as garnish before serving. Enjoy your Stir Fried Welsh Onions with Tofu hot, making a nutritious and delicious vegetarian meal.
