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Veggie Tofu Stir Fry/ Guiso de broccoli con tofu

While I had planned to make a broccoli-tofu stir fry, this week at the market the kale looked so delicious I couldn’t resist! Both greens are a fantastic source of nutrients: broccoli is filled with Vitamin E, Calcium, Iron, Magnesium, Phosphorus and Selenium, among others, and is a good source of protein and dietary fiber, while kale is rich in Vitamin E, Vitamin A, Vitamin C, Vitamin B6, Calcium, Potassium, Manganese and dietary fiber, to name a few. (For more information about what’s in your food, check out: http://nutritiondata.self.com/). You can also add/substitute whatever vegetables you have available or like the best. This recipe is healthy, easy and delicious: taste-testers at the market this week had never tried tofu before thought it was great, and others who never liked tofu before said they loved this recipe and came back for seconds! Enjoy!

 

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Ingredients:

  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 tbsp. fresh ginger, minced
  • 2 cups broccoli florets
  • 1 block extra firm tofu
  • 3 tbsp. corn starch
  • 2 tbsp. soy sauce*
  • 2 tbsp. olive oil
  • optional: cayenne pepper

Instructions: Sauté onion and garlic in olive oil. Wrap the tofu in paper towel and gently squeeze out excess moisture before cutting into cubes.  Coat the tofu in the corn starch for a crunchier, firmer tofu. Add the tofu to the pan (do not stir much or it will begin to crumble). Add the broccoli, ginger and soy sauce. Remove when broccoli has reached desired softness.

*For gluten free, use tamari soy sauce

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Guiso de broccoli con tofu

Ingredientes:

  • 1 cebolla, picada
  • 4 dientes de ajo molido
  • 1 cuchara de jengibre
  • 2 tazas de brócoli, cortada
  • 1 tofu, muy firme
  • 3 cucharadas de maicena
  • 2 cucharadas de aceite de oliva
  • 2 cucharadas salsa de soja*
  • optativo: pimienta picante

Preparación: Saltear la cebolla con el ajo en el aceite de oliva. Sacar el tofu del agua y  secarlo con papel de cocina. Cortar el tofu en cubos y pasarlo por maicena si quieres tofu más cruciente. Añadir el tofu al sartén sin mezclar mucho para que no  se desintegre. Añadir el brócoli, el jengibre y la salsa de soja y cocinar hasta que el brócoli este listo. ¡Disfruta!

 

*Para guiso sin gluten, usa salsa de soya tamari

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Recipe adapted from: vegetarian.about.com.

Post and photos by: Yael Gottlieb

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