Sesame Tofu Stir-Fry with Marinated Veggies

Ingredients

Estimated total cost: €8.94 · €2.24/serving

• 3 tablespoons of premium low-sodium tamari soy sauceEst. price €0.18–€0.35
• 31/2 teaspoons of cold-pressed canola oilEst. price €0.07–€0.14
• 1 red bell pepper, ribs and seeds delicately removed, sliced into 1/4-inch stripsEst. price €1.20–€2.50
• 2 teaspoons of premium low-sodium tamari soy sauceEst. price €0.12–€0.23
• 1/2 teaspoon of fragrant toasted sesame oilEst. price €0.08–€0.15
• Freshly ground black pepper (grind the pepper just before using for optimal flavor)Est. price €0.01–€0.03
• 1 garlic clove, finely minced (use a microplane for a smoother texture)Est. price €0.10–€0.25
• 2 cloves of fresh garlic, finely mincedEst. price €0.20–€0.50
• 1 teaspoon of gourmet Dijon mustardEst. price €0.05–€0.12
• 3 to 4 teaspoons of hand-selected toasted sesame seeds (toast seeds in a dry skillet over low heat until fragrant)Est. price €0.15–€0.30

Steps

1. 1

   Begin by cutting the tofu into 1-inch slices. Arrange the slices in a single layer on a baking sheet lined with cheesecloth or paper towels. Top the tofu with another layer of cheesecloth or paper towels, followed by placing another baking sheet or plate on top for even weight distribution using canned goods or other heavy objects. Allow it to sit for approximately 30 minutes. Afterward, discard the drained liquid and gently dry off the tofu by patting it with paper towels.

2. 2

   Take a large shallow dish and mix together mustard, sesame seeds, garlic, and soy sauce. Add the tofu to the dish and ensure it is coated evenly with the marinade by turning it once. Allow the tofu to marinate for at least 20 minutes at room temperature as you get ready to prepare the stir-fry ingredients.

3. 3

   Begin by heating a 12-inch nonstick sauté pan or wok over medium-high heat. Add 1 1/2 teaspoons of canola oil to the pan and swirl it around to ensure even coating. Place the tofu in the pan and cook until each side is lightly browned, approximately 1 1/2 minutes per side. Once done, transfer the tofu to a platter and loosely cover it with aluminum foil to maintain its warmth.

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• Cultural note

  Tofu stir-fry is a popular dish in Asian cuisine, particularly in Chinese and Japanese cooking. The use of ingredients like soy sauce, sesame oil, and ginger reflects the influence of traditional Asian flavors and cooking techniques. The marinated veggies add a modern twist to this classic dish.

• Seasonal note

  This dish can be enjoyed year-round as bell peppers, tofu, and mushrooms are commonly available in most seasons. Chinese broccoli is best in the cooler months of fall and winter.

• Health note

  This stir-fry is a nutritious option, providing a good balance of protein, healthy fats, and fiber. It is rich in vitamins A, C, and K, essential for immune function, skin health, and bone strength. The dish is relatively low in calories and sugar, making it a good choice for weight management.