Stir-Fried Seaweed and Tofu

Stir-Fried Seaweed and Tofu is a delightful vegan dish that combines the umami flavors of seaweed with the creaminess of tofu, creating a satisfying and nutritious meal. This dish is quick to prepare and packed with minerals and plant-based protein, making it a perfect addition to any vegan menu.

Ingredients

• Dried seaweed (wakame or nori) - 30 grams
• Firm tofu - 200 grams
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Vegetable oil - 1 tablespoon
• Green onions - 2, chopped
• Red bell pepper - 1/2, sliced
• Carrot - 1 small, julienned
• Sesame seeds - 1 tablespoon, toasted
• Salt - to taste
• Pepper - to taste

Steps

1. Soak the dried seaweed in warm water for about 10 minutes until it expands and softens. Drain and set aside.
2. Cut the firm tofu into bite-sized cubes and pat them dry with a paper towel.
3. In a large skillet or wok, heat the vegetable oil over medium-high heat. Add the tofu cubes and fry until golden brown on all sides, about 5-7 minutes. Remove tofu from the skillet and set aside.
4. In the same skillet, add the sesame oil, minced garlic, and grated ginger. Stir-fry for about 30 seconds until fragrant.
5. Add the sliced red bell pepper and julienned carrot to the skillet and stir-fry for another 2-3 minutes until slightly softened.
6. Add the soaked seaweed and cooked tofu back into the skillet. Pour in the soy sauce and mix well to combine all ingredients.
7. Stir-fry for an additional 2-3 minutes, allowing the flavors to meld. Season with salt and pepper to taste.
8. Remove from heat and garnish with chopped green onions and toasted sesame seeds before serving.

Nutrition

• Calories: 250
• Protein: 16 g
• Carbs: 15 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• Rich in protein and essential amino acids from tofu.
• Contains vitamins and minerals from seaweed, including iodine and calcium.

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