bok choy
Breakfast
easy recipe
healthy
Mushroom
red kidney beans
stir fry
Tofu
Tofu and Bok Choy Stir Fry - Healthy recipe
Tofu and Bok Choy Stir Fry - Healthy recipe
Howdy folks?! This healthy version of Tofu and Bok Choy stir fry is simply easy to prepare yet very nutritious. It makes a great breakfast or a quick meal.
You may use add ons like oyster sauce or soy sauce, but to keep it on the healthier side, I did not add any. Yes, the sauces does make it even delicious, but this recipe is for those who want to eat clean and fresh.
Tofu - aka Bean curd is a natural source of protein, in addition to other nutrients. The tofu usually comes packaged in some water. Rinse it off and dab off the excess water using a kitchen towel and cut them into cubes and fry them in olive oil. For adding flavor to the dish I used mushrooms too, which by default brings in an umami flavor.
I have added red kidney beans and bok choy are good sources of iron, potassium and Vitamin C respectively. Since this recipe is almost raw, without any additives, you will feel really good once you have it.
Let’s see how to prepare the stir fry!
Ingredients:
- 3-4 tbsp Extra Virgin Olive Oil
- 250 gms Tofu, small cubes
- 2 small Garlic, cloves
- A handful of Bok Choy, washed and chopped
- 100 gms Mushroom, sliced
- Salt, as required
- 1/4 tsp black pepper, crushed
- 1 tsp White Vinegar
- 1/4 cup Red Kidney Beans, boiled
Instructions:
- In a hot pan, pour olive oil and add minced garlic, almost immediately add in the tofu cubes. Season with salt.
- Once all sides are cooked and has a crust like feel, transfer to a plate and set aside.
- Now in the same pan, pour olive oil and add in minced garlic and add in the sliced mushroom, salt and black pepper.
- When the mushroom almost looks cooked, make a well in the middle, pour olive oil and add in the chopped bok choy, season with salt.
- Deglaze the pan with a couple of tbsp of water so that it helps to cook the bok choy easily.
- Add a dash of white vinegar to balance the flavor and add the cooked red kidney beans. Sauté and to cook for a couple of minutes.
- Finally add in your fried tofu and serve immediately and enjoy the stir fry hot!
Notes:
To cook the red kidney beans, in a cooker add washed beans, to that, add an inch more of water and pressure cook for 1 whistle. Allow the pressure to cook the beans for around 5 minutes, after which, place the cooker under cool running water and slowly pull up the whistle (this will help release the pressure).
Drain over a colander. Once drained, transfer to an air tight container and add in a dash of olive oil place lid and shake to cover the beans with the oil, and store the cooked red kidney beans for up to 5 days in the refrigerator and use as and when required.
0 Comments