Yummy scrummy tofu and edamame stir fry
I adore all kinds of Asian food, and this week had a little bit of a craving for edamame beans. Shelled edamame beans look a little like shelled broad beans. They are bright green and are actually a type of immature soya bean. Edamame beans are very popular in many Asian cuisines, although perhaps most often associated with Japanese food. I think most of us love tucking into a bowl of these scrumptious beans with our sushi. They are really delicious in salads and also in stir fries. I love making a stir fry with tofu and edamame beans.
Tofu is so versatile
Tofu is made by curdling fresh soya milk and then pressing it into blocks (basically a similar process to making cheese). It is also known as bean curd, and there are many different types available, for example, soft, silken or firm. Originally from China, it is a staple in many Asian countries. As both edamame beans and tofu come from soya beans, I guess we could call this stir fry ‘soya bean stir fry two ways’!
Tofu is a great product, as it opens up a world of possibilities for vegans and vegetarians. It is a good source of protein and amino acids. It has quite a bland, plain taste, and comes in a variety of different textures. So, it can basically take on whatever flavour you would like. Use it in sweet and savoury dishes, stir fries, salads, desserts, sauces, soups, smoothies etc. In addition, tofu contains good quantities of iron, calcium, manganese, phosphorus, copper, zinc, magnesium and vitamin B1. Edamame beans are also a good source of protein, and contain good quantities of antioxidants and fibre, and vitamins and minerals such as vitamin K and folate. So this edamame and tofu stir fry is packed full of goodness!
One thing that is important to note though, is that you should purchase non-GMO organic tofu and edamame beans. GMO soya beans tend to have poorer nutritional value and there is much debate as to how good these products are for consumption. So stick to organic wherever possible!
Fluffy brown rice is the perfect side dish
I usually like to serve this tofu and edamame bean stir fry with a fluffy bowl of brown rice. Alternatively grains such as quinoa or millet are also great accompaniments. I find that the best way to prepare brown rice is as follows. First, wash it well, until the water runs clear. Then, ideally soak the rice overnight. If you are short of time, try to soak the rice for at least 2 hours. Next, parboil the rice in a pot with lots of water, then drain and steam. I find that this method produces the fluffiest, most tender result. Not only this, it is also the healthiest method. There is various research that suggests that due to improper agricultural practices, a lot of rice has high levels of arsenic. It is said that this process of cooking rice removes pretty much all the arsenic.
Tofu and Edamame Stir Fry with Fluffy Brown Rice
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Ingredients
- BROWN RICE:
- 1 cup brown rice, ideally soaked for anything from 2 hours to overnight
- 10 cups of water
- 1 tsp. salt
- TOFU AND EDAMAME STIR FRY:
- 500g firm tofu
- 300g shelled edamame beans
- 2 carrots
- 3 tbsp. peanut or groundnut oil
- 4 tbsp. light soya sauce, plus more if needed (to taste)
- 2 tbsp. balsamic vinegar
- 2 tsp. dark soya sauce
- 1 1/2 tsp. chilli flakes
- 4 spring onions, sliced at an angle
- 1 handful of coriander, roughly chopped
Instructions
BROWN RICE:
- Wash the rice well until the water runs clear.
- Bring a large pot with 10 cups of water to boil. Add the salt.
- Add the rice and cook for 30 minutes if it has been soaked, and 40 minutes if it has not been soaked.
- Drain and return to the pot. Steam for a further 10-15 minutes, until the rice is tender and fluffy, but not soggy.
TOFU AND EDAMAME STIR FRY:
- Add the peanut oil to a large wok or frying pan with a flat base. Heat to a medium high temperature.
- Add the tofu and fry till it is starting to crisp and turn light golden on the base.
- Carefully turn the tofu over, to brown the other side. Add the light soya sauce and cook until the tofu is crispy and the soya sauce has reduced a little.
- Peel the carrots and cut into julienne strips (match stick pieces).
- Add the carrots to the tofu, along with the balsamic vinegar and dark soya sauce. Toss through and cook for 1-2 minutes. Be careful, as you don’t want to break the tofu.
- Add the edamame beans and most of the spring onions (keep a little for garnish). Cook for about 1 minute, until the carrots and spring onions are just cooked, but still have some crunch. Taste and add a little more light soya sauce if needed.
- Stir through the chilli flakes and chopped coriander (keep a little for garnish).
- Place the stir fry in a serving bowl and garnish with the reserved spring onions and a little coriander.
- Serve with a bowl of brown rice on the side.
