| Prep: 20 mins | Cook: 15 mins – 20 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 365 | 15g | 3g | 50g |
| sugars | fibre | protein | salt |
| 7g | 6g | 18g | 1.2g |
There’s a certain magic about the time-tested union of land and sea when it comes to culinary exploration. As a Boston native, the sea has provided my palette with many tantalizing flavors and my rich Irish heritage has always been an integral part of my cooking, especially in terms of those hearty comfort foods we all know and love. Today, I’d like to share with you a personal favorite of mine, a delightful recipe called Wakame and Tofu Stir Fry.
The Benefits of Wakame and Tofu Stir Fry
This dish isn’t just phenomenally delicious, it’s a powerhouse of nutrients too. Wakame seaweed is a wonderful source of iodine essential for maintaining health of the thyroid. It’s also rich in vitamin A, vitamin C, and folate. Not to mention, tofu is packed with protein – beneficial for muscle recovery and growth – and is a great source of iron and calcium. Additionally, the slew of veggies in this dish, including carrots, bell pepper, and snow peas, add a significant amount of vitamins and fiber to the dish, making the Wakame and Tofu Stir Fry both tasty and nourishing.
The Influence of My Heritage and Personal Life on this Recipe
Juxtaposed between the bustling fish markets of Massachusetts and the heart-warming stews my grandmother would dish up in Dublin, it’s no wonder my dishes come served on a bed of diversity. Lured by Asian textures and flavors, I was delighted to find that the Wakame and Tofu Stir Fry echoed my love for seafood whilst providing the earthy, robust flavors reminiscent of my Irish roots. Moreover, as a new dad, it’s crucial that I’m preparing well-balanced meals for my family. This dish, with its rich array of valuable nutrients, has become an absolute winner at our dinner table.
Similar and Complementary Dishes
The Wakame and Tofu Stir Fry lends itself well to a variety of other dishes. Similar ones might include a seaweed salad or even a Kung Pao Tofu Stir Fry. It pairs beautifully with a simple Miso Soup or perhaps a bowl of Japanese Ramen. Whichever way you decide to serve it, you’re certain to be delighted by the rich tapestry of flavors in this Wakame and Tofu Stir Fry.
In embracing the junction of diverse food cultures, we discover a broad world of flavors and nutritious offerings – a sentiment perfectly encapsulated in this Wakame and Tofu Stir Fry. Ingeniously humble and perfect for gatherings or quiet dinners alike, no wonder I am drawn time and time again to its vibrant allure and healthful benefits.
What You’ll Need
- 2 cups of Wakame seaweed, fresh or dehydrated
- 14 oz of firm tofu
- 3 tablespoons of vegetable oil
- 2 medium sized carrots, julienned
- 1 red bell pepper, thinly sliced
- 2 cups of snow peas
- 1 medium sized onion, sliced
- 4 cloves of garlic, minced
- 2 tablespoons of soy sauce
- 2 tablespoons of teriyaki sauce
- 1 tablespoon of sesame seeds
- 6 cups of cooked brown rice for serving
Method
Step One
Begin by preparing your ingredients. If you are using dehydrated Wakame seaweed, rehydrate it by soaking in warm water for about 10-15 minutes, then drain well. Next, drain the tofu and cut it into cubes. Julienne the carrots, thinly slice the red bell pepper and onion, and mince the garlic cloves. Lastly, prepare your cooked brown rice according to the package instructions and keep it warm.
Step Two
Heat 1 tablespoon of vegetable oil over medium heat in a large skillet or wok, then add the drained and cubed tofu. Stir fry the tofu until it is golden on all sides. This should take about 5-7 minutes. Once the tofu is done, remove it from the skillet and set it aside.
Step Three
Add the remaining 2 tablespoons of oil to the skillet, then add the carrots, bell pepper, onion, and garlic. Stir fry the vegetables for about 3-4 minutes, or until they just start to soften.
Step Four
Add the snow peas and Wakame to the skillet, and continue stir frying for another 3-4 minutes, or until the vegetables are tender and the seaweed is heated through.
Step Five
Next, add the cooked tofu back into the skillet, followed by the soy sauce, and teriyaki sauce. Stir well to combine, and allow everything to heat through for an additional 2-3 minutes.
Step Six
Serve the stir fry over the warm brown rice. Sprinkle each serving with a scattering of sesame seeds for a bit of crunch.
Step Seven
Enjoy your delicious and healthy Wakame and Tofu Stir Fry! This meal is best enjoyed immediately, but leftovers can be stored in an airtight container in the fridge for up to 3 days.
