Fried Rice with Smoked Tofu
Updated: Mar 12
Get ready to indulge in a delicious and healthy meal with loads of flavours and textures! Learn how to make oriental fried rice with smoked tofu. It's perfect for lunch, dinner, or a late-night snack. This recipe is easy to make, so you can bring some colour to your life by cooking it. Don't miss out on this mouth-watering dish, so let's get started!
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What is Tofu?
Tofu is a plant-based protein that is made from soybeans. It originated in China over 2000 years ago and has since become a staple ingredient in Asian cuisine.
To make tofu, soybeans are soaked, ground, and boiled to create soy milk. Then a coagulating agent, usually calcium sulphate, is added to the soy milk to curdle it. The curds are then pressed into blocks, which can be eaten as is or used in a variety of recipes. The process is similar to making cheese from milk.
Tofu is a versatile ingredient that can be used in both savoury and sweet dishes. It has a mild flavour and a soft, smooth texture, making it a popular alternative to meat and dairy products in vegetarian and vegan diets.
Tofu has a long history and has been a dietary staple in many Asian countries for centuries. It is believed that tofu was first made in China during the Han dynasty (206 BC to 220 AD). From there, it spread to other parts of Asia, including Japan, Korea, and Southeast Asia. Today, tofu is enjoyed all over the world and has become a popular ingredient in many plant-based diets.
What are the health benefits of eating Tofu?
High in protein - Tofu is an excellent source of plant-based protein, which is important for building and repairing muscles and tissues.
Low in calories - Tofu is low in calories and fat, making it a great option for weight management.
Heart-healthy - Tofu is rich in isoflavones, which are known to lower cholesterol levels and reduce the risk of heart disease.
Good source of minerals - Tofu is a good source of calcium, iron, and other essential minerals that are important for bone health and overall wellbeing.
May reduce the risk of certain cancers - Some studies suggest that consuming tofu may reduce the risk of breast, prostate, and other types of cancer.
May improve cognitive function - The high levels of iron and calcium in tofu may improve cognitive function and reduce the risk of cognitive decline.
May reduce inflammation - Tofu contains compounds called phytoestrogens, which have anti-inflammatory properties that may reduce the risk of chronic diseases.
This recipe makes: 4 portions
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients for Fried Rice with Smoked Tofu:
500g (17.6oz) cooked jasmine rice (you can use any long grain rice)
225g (7.9oz) block of firm smoked tofu, sliced into four pieces (firm tofu)
1 red pepper, diced
1 red chili, finely sliced
100g (3.5oz) peas
100g (3.5oz) sweetcorn
100g (3.5oz) carrots, small dice
2 medium banana shallots, diced
50ml (3.5tbsp) Shaoxing wine
25ml (2tbsp) soy sauce
25ml (2tbsp) sweet soy sauce
3 tablespoons of oil
Juice of 1 lime
Salt to taste
2 scallions, sliced (garnish)
1 tablespoon of Nigella seeds (garnish)
1 tablespoon of sesame seeds (garnish)
How to prepare Fried Rice with Smoked Tofu:
1. Heat 1 tablespoon of oil in a high heat frying pan or wok and sear the sliced tofu until golden brown on each side.
2. Reduce the heat and add 1 tbsp of sweet soy sauce to coat the tofu on both sides. Be careful not to burn it as it caramelizes.
3. Allow the tofu to cool down and cut it into cubes. Clean the frying pan for the next step.
4. Heat a frying pan or wok on medium temperature with 2 tbsp of oil. Sweat diced banana shallots for 5 minutes.
5. Turn up the heat to high and add diced carrots and peppers. Stir-fry until cooked through and starts to colour. Season with a good pinch of salt.
6. Add peas, sweetcorn, and chili. Cook for another 2-3 minutes.
7. Add Shaoxing wine and soy sauce. Cook for 1 minute and then add the cubed tofu to heat up.
8. Add rice and stir-fry for a few minutes. Finish off with lime juice.
9. Garnish with sliced scallions, nigella seeds, and sesame seeds. Serve immediately.
Cooking Tips for Fried Rice with Smoked Tofu:
If you can't find Shaoxing rice wine, you can substitute it with Mirin or other sweet wine.
Toasting sesame seeds can deepen their nutty flavour. To do this, heat a dry skillet over medium heat, add the sesame seeds, and stir frequently until they become fragrant and lightly browned.
For an extra source of iron, add spinach at the end of the cooking process. It will wilt quickly and provide a nutritious addition to your dish.
Before stir-frying, make sure all your ingredients are prepped and ready to go. Stir-frying is a quick cooking method, so you need to work quickly and have everything within reach.
When stir-frying, don't overcrowd the pan. This can cause the vegetables to steam rather than fry, resulting in a soggy dish.
Use high heat when stir-frying. This helps to achieve that classic stir-fry texture with crisp-tender vegetables.
Always taste and adjust the seasoning as needed. Stir-fry dishes should have a balance of savoury, sweet, and salty flavours.
When adding sauces, use a light hand. You can always add more if needed, but it's hard to take away if you add too much.
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Don't miss out on exploring more Asian-inspired recipes! Head over to my Asian recipes category page and discover a variety of delicious dishes waiting to be savoured.
