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蒜辣豆瓣九層塔毛豆板豆腐

 

Spicy grill tofu with edamame and basil (Vegan-friendly)

 

 

食材準備時間 /    15 min

烹飪時間 /  8 min

準 備 食 材 / 

 

 

半盒板豆腐

 

✓洋蔥1/4顆

 

✓毛豆約20g去殼洗淨

 

✓香菇2-3朵

 

✓蔥2根

 

✓一把九層塔

 

✓1-2顆大蒜

 

✓半條辣椒

 

✓半碗熟米飯

 

✓調味料:醬油一匙、辣豆瓣醬1小匙、一匙米酒

 

This vegan dish has low cost, goes well with rice and is yummy! It is high protein, nutritious and satisfies your heavy taste! 

 

Ingredients: ½ a box of firm tofu, ¼ of an onion, edamame 20g, 2-3 mushrooms, 2 green onions, a handful of basil leaves, 1-2 cloves of garlic, ½ a chili. Seasoning: 2 tsp of soy sauce, 1 tsp of spicy bean paste, 1 tsp of rice wine.

 
 
 

 

1.

用廚房紙巾包住板豆腐,用重物壓住10-15分鐘使水分滲出後切1-1.5cm厚度片狀。蔥分白蔥和綠蔥,白蔥切段、綠蔥切蔥末。辣椒切末。九層塔洗淨取葉。香菇去蒂頭切片

 

2.

平底鍋倒一匙油,中小火煎豆腐至兩面金黃盛起備用。

 

3.

平底鍋倒少許油,加入兩小匙辣豆瓣醬,與蒜末、辣椒一起炒香,下洋蔥與白蔥段,加一匙米酒拌炒。再來下香菇,可以加點水稍微拌一下。加入毛豆,倒回板豆腐,加入一大匙醬油,少許水分,小火慢慢燉煮2-3分鐘至板豆腐變色、毛豆變軟,最後開中火加一把九層塔、綠蔥快速拌炒起鍋。配碗飯滿足開動!

 

 

1.

Cover the tofu with a kitchen towel and put a weighted item on top for 10-15min to drain the water. Cut the tofu into 1-1.5cm thick slices. Separate the lighter and darker parts of green onions, cut the lighter part into 3-5cm long and mince the darker part. Mince the chili. Rinse the basil leaves and remove the stem. Remove the stem of mushrooms and cut into slices. Remove the skin of edamame. 

2.

On a frying pan, grill the tofu over low-medium heat, until each surface turns golden, then set aside.

 

3.

Add a little oil and  two spoons of spicy bean paste onto the pan, fry together with the minced garlic and chili. Then add the onions, lighter green onions, 1 tsp of rice wine and mushrooms, and continue to fry. Next, add the grilled tofu and edamame, simmer with soy sauce & water for 2-3min until the edamame becomes soft. Lastly, add a handful of basil and the minced darker green onions. Serve with 1/2 bowl of rice. Then our yummy vegan meal is ready to serve !

 

 

營 養 素 

_________________________________________

 

熱量                                         590.7  大卡

蛋白質                                       30.7  公克

脂肪                                             18  公克

碳水化合物                               73.1  公克

膳食纖維                                      8.6 公克        

鐵                                                  7  毫克

鈣                                               360 毫克