Monday 30 June 2014


Bean Curd or Tofu also known as soya curd, a product similar to soft cheese, is derived by curdling soya milk. Tofu has numerous health benefits. It is a good meat substitute and a great food for vegetarians. Tofu is an excellent source of amino acids, protein, iron, calcium and vitamin E. Consuming tofu helps to lower bad cholesterol and reduces the risk of cancer..

Tofu is very high in fiber, and low in calorie. Rich in calcium this product is dairy free, as it is derived from beans. So if you are lactose intolerant, or allergic to dairy or milk products tofu is an excellent way of adding the goodness of dairy(such as iron, calcium and protein) into your diet. Tofu acts as an anti -ageing and helps in development and maintenance of stronger bones.

As a stand-alone food Tofu is quite bland, but is a wonderful flavor carrier. It absorbs flavor beautifully when dunked into curries and sauces and super soft. It is mostly used in south-east Asian cuisines and an awesome ingredient for stir -fried dishes.

Today's recipe is a quick and easy stir -fried Bean Curd or Tofu in Oyster Sauce. This is a delicious dish that I cook for my kids with combination of veggies. There is no onion or garlic used in the recipe hence this is an absolute vegan's delight. As mentioned, this is a kid's friendly meal but adult friendly too.. so a bowl full of nutrition for the entire family.

You will need:

Tofu 250 grams (drain water from packaging, press tofu to drain excess water, and cut into cubes)
6 spring onions chopped into 1 inch length.
1/2 cup of cauliflower and broccoli florets
1-2 sticks of celery sliced diagonally if you like.

1/2 cup mushrooms halved.
Red Capsicum (seeds removed and cut into chunks) (I did not use) 
3/4 cup of baby corn spears.
1 carrot cut into chunks
1(100ml) cup of water or chicken stock
2 -3 cubes or tsp. of chicken stock powder (if using plain water)
2-3 tablespoon of cornflour
3 tablespoon of oyster sauce
1 tablespoon of light soya sauce
1 tablespoon of dry sherry or rice wine vinegar
2 tablespoon oil

Step1: Take 1 tablespoon of oil in a pan or wok ( u may use a Chinese wok for this) and fry the tofu until golden. Remove and set aside.

Step2: Heat remaining oil in pan, add celery, carrot,baby corn, mushrooms, spring onions sauté for 2 minutes, add cauliflower and then broccoli. Saute for another 2 minutes or so.

Step 3. Add the bean curd or tofu to pan, toss lightly.

Step 4. In a separate bowl combine chicken stock/water along with stock cubes, soya sauce, cornflour, oyster sauce and sherry or rice wine vinegar. Mix all ingredients well and add to the pan or wok. Stir until sauce boils and thickens.

Tofu by it's nature soaks up liquid. So you may want to adjust the amount of chicken stock or water in order to achieve the desired consistency of the sauce. Serve warm with steamed rice or fried rice!

Enjoy and have a wonderful week ahead!

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With deep care

EAT as you LIKE..


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