Shiitake Goya Champuru

Shiitake Goya Champuru is a vibrant and nutritious vegan stir-fry featuring the unique bitterness of goya (bitter melon) balanced with the umami of shiitake mushrooms. This dish is not only delicious but also packed with health benefits, making it a perfect main course for a plant-based meal.

Ingredients

• Goya (bitter melon) - 150 grams, sliced
• Shiitake mushrooms - 100 grams, sliced
• Firm tofu - 150 grams, cubed
• Carrot - 50 grams, julienned
• Garlic - 2 cloves, minced
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Olive oil - 1 tablespoon
• Green onion - 2 stalks, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Heat olive oil in a large pan over medium heat. Add the cubed tofu and cook until golden brown on all sides, about 8-10 minutes. Remove from the pan and set aside.
2. In the same pan, add sesame oil, minced garlic, and sliced shiitake mushrooms. Sauté for 3-4 minutes until the mushrooms are tender.
3. Add the sliced goya and julienned carrot to the pan. Stir-fry for another 5-7 minutes until the vegetables are slightly softened but still crisp.
4. Return the cooked tofu to the pan and pour in the soy sauce. Stir everything together and cook for an additional 2-3 minutes to heat through.
5. Season with salt and black pepper to taste. Garnish with chopped green onion before serving.

Nutrition

• Calories: 280
• Protein: 20 g
• Carbs: 15 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.2 L

Health Benefits

• Rich in antioxidants and vitamins from shiitake mushrooms.
• Contains compounds that may help regulate blood sugar levels from goya.

Tags