Banchan Tofu

Banchan Tofu is a delightful Korean dish that features marinated and pan-fried tofu, served with a savory soy sauce and a medley of vegetables. This high-protein dish is perfect as a main course or a side dish, offering a burst of flavors and textures.

Ingredients

• Firm Tofu - 300 grams
• Soy Sauce - 3 tablespoons
• Sesame Oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Green Onion - 2 stalks, chopped
• Carrot - 1 medium, julienned
• Bell Pepper - 1 medium, sliced
• Spinach - 100 grams
• Sesame Seeds - 1 tablespoon
• Black Pepper - to taste
• Cooking Oil - 2 tablespoons

Steps

1. Press the tofu for 15 minutes to remove excess moisture, then cut it into 1.5 cm cubes.
2. In a bowl, mix soy sauce, sesame oil, minced garlic, chopped green onion, and black pepper to create the marinade.
3. Add the tofu cubes to the marinade and let it sit for 10 minutes to absorb the flavors.
4. Heat cooking oil in a non-stick skillet over medium heat, then add the marinated tofu cubes.
5. Fry the tofu for about 3-4 minutes on each side until golden brown and crispy.
6. In the same skillet, add the julienned carrot and sliced bell pepper, stir-frying for about 2-3 minutes.
7. Add the spinach to the skillet and cook until wilted, about 1-2 minutes.
8. Serve the tofu on a plate, topped with the stir-fried vegetables and sprinkled with sesame seeds.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 20 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 820 mg
• Cholesterol: 0 mg
• Total Fat: 22 g
• Saturated Fat: 3 g
• Unsaturated Fat: 17 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in essential vitamins and minerals from vegetables, promoting overall health.

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