Source: Du Rui Food
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With the development of society, more and more people have begun to like vegetarian food, and the style of minimalist vegetarianism has also swept away. Personally, I still prefer meat and vegetarian combinations, vegetables and meat, but I am not against this kind of veganism. Personally, I feel that one of the biggest problems facing veganism is the intake of protein, especially since our body has a variety of essential amino acids, which cannot be synthesized by itself, but must be supplied through food. Today, I would like to recommend a dish for vegans, which does not put meat, but is rich in protein, a lot of dietary fiber to moisten the intestines, and is suitable for the elderly.
If there is any ingredient that can really be called "plant-based meat" and contains a lot of protein, it must be tofu. In the process of making tofu, only the rich soy protein is retained, and all the fatty substances are discarded in the form of "tofu residue". Therefore, tofu is a real high-protein and low-fat ingredient, and it is also rich in calcium. This has a decisive benefit for the elderly and children in the family. Therefore, vegetarians should often eat tofu, the elderly often eat without cramps, and children often eat to grow up.
The simple use of tofu is also a little monotonous. Now, it is the season when garlic seedlings are on the market in large quantities, as long as you go to the vegetable market to take a walk, there are fresh garlic seedlings everywhere, fresh and delicate, and you have an appetite to look at. Garlic sprouts, called green garlic in some places, are fresh and tender young plants of garlic. Contains the natural umami flavor of garlic. The biggest benefit of garlic sprouts for the human body is that it is rich in "allicin", a natural fungicide. In addition, garlic is also rich in a large amount of dietary fiber, which has a good laxative effect, excreting black stool and stool, and alleviating "old constipation". This is of great benefit to the elderly who are suffering from constipation, beauty-loving ladies and vegetarians. Today, let's use garlic sprouts and tofu to make a classic home-cooked dish, garlic sprouts roasted tofu.
Roasted tofu with garlic sprouts
Ingredients: 370 grams of northern tough tofu, 130 grams of garlic sprouts
Seasoning: 50 grams of vegetable oil, 5 grams of soy sauce, 200 grams of clear soup or water, 2 grams of salt, 2 grams of sugar, 1 gram of monosodium glutamate or chicken powder (optional), 10 grams of oyster sauce, 30 grams of water starch, 3 grams of clear oil
Note: All materials marked with "(optional)" should be freely selected according to your personal preferences.
The production process
1. For stir-frying, the tofu will generally choose the tough tofu from the north, which is conducive to maintaining the appearance, and the stewed soup should use the tender tofu or lactone tofu from the south to make the taste smooth and tender. To make this garlic sprout roasted tofu, use 370 grams of northern tough tofu, first cut into a 5 cm square rectangle, then cut into a triangular prism or trapezoidal column with an oblique knife, and then change the knife into a medium slice with a thickness of 0.5 cm.
2. Use 130 grams of fresh garlic sprouts, peel off the skin and clean it. The oblique knife is cut into 3 cm long diamond-shaped segments for easy flavoring.
3. Use a frying pan, pour in 30 grams of vegetable oil, heat the oil to five or six degrees hot, about 160 degrees, and carefully put the cut tofu slices into one by one, and the action should be fast. Fry until one side is light golden brown, then turn over, fry on both sides until light golden brown, and remove the oil.
4. In the pan of fried tofu, pour in 20 grams of vegetable oil again, the oil temperature is hot, add the chopped garlic sprouts, stir-fry until the edges turn slightly yellow. Add 5 grams of soy sauce and stir-fry over low heat to bring out the flavor of the sauce. Add the fried tofu slices and pour in 200 grams of clear broth or water. Add 10g of oyster sauce to add a little umami flavor, add 2g of salt, 2g of sugar, 1g of monosodium glutamate or chicken broth (optional) to harmonize the taste. Cook for 2-3 minutes until the soup thickens.
5. Pour in 30 grams of water starch, wait for the starch to gelatinize slightly, stir-fry evenly, let the sauce evenly wrap the ingredients, and it is called a delicious taste. Stop the fire, drizzle 3 grams of oil, and increase the color and brightness of the finished dish. Put the cooked garlic sprout roasted tofu in a shallow bowl and serve it hot, and the texture is excellent. This dish should not be missed in the garlic sprout season, without meat, but full of protein, moisturizing the intestines and laxative, and high in calcium.
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