Pan-fried tofu and green beans in savory Manchurian sauce.
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Nutrition per Serving
Ingredients
Estimated total cost: €5.95 · €1.49/serving
- 1/2 block of premium extra-firm tofu (12- to 16-ounce), cubed into small piecesEst. price €1.20–€2.50
- 1 1/2 pounds of fresh green beans, with ends trimmed and cut into 3-inch segments (blanch in boiling water for a vibrant color and crisp texture)Est. price €2.50–€4.50
- 2 scallions, thinly sliced, utilizing both the white and green parts, yielding about 1/2 cup (soak in ice water for a curl effect)Est. price €0.10–€0.25
- 2 tablespoons of finely chopped, vibrant fresh cilantro leaves (add just before serving for maximum flavor)Est. price €0.20–€0.40
- 2 medium garlic cloves, minced finely to release their aroma, approximately 1 teaspoon (let sit for 10 minutes after mincing to enhance health benefits)Est. price €0.05–€0.15
- 1 (2-inch) piece of peeled fresh ginger, finely chopped to about 3 tablespoons (use a spoon to peel ginger for minimal waste)Est. price €0.30–€0.60
- 2 rbol chiles or other small dried red chiles like Thai or Indian varieties, for a touch of heat (adjust the amount based on your spice preference)Est. price €0.05–€0.15
- 1/4 cup of premium low-sodium tamari or low-sodium soy sauce (go for low-sodium to control saltiness)Est. price €0.80–€1.50
- 2 tablespoons of freshly squeezed lemon juice (add right before serving for a burst of freshness)Est. price €0.15–€0.30
- 2 tablespoons of arrowroot powder, a fine-textured thickener commonly used in Asian cuisine (mix with a bit of cold water before adding to prevent clumping)Est. price €0.60–€1.20
Steps
- 1Begin by draining the tofu and gently squeezing out any excess liquid. Proceed to cut the tofu into 1-inch cubes. Next, heat a large nonstick sauté pan over medium heat and add the tofu cubes. Sauté them for approximately 5 minutes until they turn golden brown and develop a crispy exterior all around.
- 2To prepare the sauce, heat a large nonstick sauté pan over medium heat. Add the garlic, ginger, and chiles, stirring constantly for about 2 minutes until fragrant. Be careful not to burn them. Next, add the green beans and pour in 3/4 cup of water. Turn up the heat to high and allow it to come to a boil. Lower the heat to medium and let it simmer for 5 to 7 minutes until the beans are tender yet slightly crunchy. If you prefer your vegetables firmer, cook them for approximately 3 minutes less for an al dente texture.
Cultural note
Manchurian cuisine originates from the northeastern regions of China and has influences from Manchu, Mongolian, and Russian culinary traditions. This dish combines the flavors of soy sauce, ginger, and garlic commonly found in Chinese cooking with a spicy kick from dried red chiles, resulting in a fusion of tastes.
Seasonal note
This dish is best made in the summer when green beans are in season for optimal freshness and flavor. Tofu is available year-round.
Health note
Tofu & Green Beans in Manchurian is a nutritious dish rich in plant-based protein, fiber, and vitamins A, C, and K. It is low in saturated fat and cholesterol, making it heart-healthy. The dish also provides a good amount of zinc, essential for immune function.
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