How can i make quick tofu vegetable wok
Wok dishes are always a good choice for fast, healthy cooking. That’s why tofu recipe is the best for you. The vegetables remain wonderfully crisp and can always be varied!
What actually is tofu?
Tofu has a tradition going back more than 2,000 years in China and Japan and is valued as a source of protein. The Chinese word “tofu” means “curdled bean”. In fact, tofu is nothing more than quark made from soy milk. To be more precise, soybeans are soaked in water, boiled with salt and pressed to produce a delicate beige-colored “milk” – for legal reasons it is referred to as a “drink”.
This soy drink is heated and coagulant is added. This can be magnesium chloride (Japanese nigari), citric acid or calcium sulfate (gypsum). Nowadays, different coagulants are often mixed for optimal consistency. The soft flakes (soy curds) are then skimmed off, sieved and pressed into a solid block that only needs to be cut into pieces.
The real strength of tofu lies in its neutral taste. This makes the soy quark an all-rounder that, when prepared with the right spices, is equally suitable for hearty and sweet dishes.
Process tofu
There are many possibilities in the kitchen: The sliceable, white mass tastes good raw, fried or cooked. Tofu is great for marinating, smoking, breading, grilling and frying.
The following applies to all types of preparation: the seasoning determines the taste! Strong spices such as paprika, pepper, curry, mustard, nutmeg and ginger go particularly well with the mild, delicately sour taste of tofu. A marinade made from soy sauce, water and a little lemon juice is ideal.
ingredients
- 800 g vegetables (mixed, depending on the market, e.g. Chinese cabbage, peppers, pak choi, zucchini, etc.)
- 2 chili peppers
- 500 g tofu (smoked)
- 4 tbsp vegetable oil
- 1 tsp ginger (freshly chopped)
- 1 tsp garlic (chopped)
- 3 tbsp soy sauce
- 1 tsp maple syrup (or 1 tbsp sugar)
- Salt
- 2 tsp sesame oil
- sesame seeds (for garnish)
- pepper
Preparation
First clean and wash the vegetables and cut them into bite-sized strips. Cut the tofu into smaller cubes as well. Heat a wok or heavy (preferably cast-iron) skillet. Pour in the oil, heat it up and fry the tofu strips in it. Add the chopped vegetables and chili peppers and continue frying for about 2 minutes. Add ginger, garlic, soy sauce and maple syrup and stir-fry for 1-2 minutes. Season to taste with salt, pepper and sesame oil. Arrange in bowls, sprinkle with sesame seeds and serve.
Tip
There are no limits to personal taste with this quick wok dish, both in terms of the choice of vegetables and the seasoning. The wok vegetables can also be flavored with lemongrass, fish or chilli sauce.
There are many possibilities in the kitchen: the sliceable, white mass tastes good raw, fried or cooked. Tofu is great for marinating, smoking, breading, grilling and frying.
The following applies to all types of preparation: the seasoning determines the taste! Strong spices such as paprika, pepper, curry, mustard, nutmeg and ginger go particularly well with the mild, delicately sour taste of tofu. A marinade made from soy sauce, water and a little lemon juice is ideal.
Silken tofu originally comes from Japan and is called “Kinugoshi” there. It is traditionally made with the seawater extract Nigari and is not, or less strongly, pressed. It is characterized by a delicate, creamy, fine consistency, which makes the silken tofu particularly suitable for creamy sweets and desserts as well as soups, sauces and dips.
Silken tofu also contains a large amount of protein and high-quality amino acids. In addition, it is easy to digest. Silken tofu contains little fat, no cholesterol, but is rich in B vitamins, vitamin E, calcium, potassium, folic acid, zinc and magnesium. Iron is also plentiful. Tip: Eaten in conjunction with something containing vitamin C, the iron can be easily absorbed by the body.
In vegan cuisine, but also for those who are lactose intolerant and allergic to cow’s milk, silken tofu is a popular substitute for quark, yoghurt or cream.
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