Stir-Fried Tofu and Shiitake Mushrooms

Stir-Fried Tofu and Shiitake Mushrooms
Prep Time
25 minutes
Number of Servings
Serves 2
Ingredients
  • 1 lb shiitake mushrooms
  • 1 cup low-sodium vegetable broth
  • 1 Tbsp cornstarch
  • 3 Tbsp low-sodium soy sauce
  • 2 Tbsp rice vinegar
  • [q:1 1/2] tsp sugar, optional
  • 2 Tbsp oil
  • 2 Tbsp minced peeled fresh ginger
  • 2 garlic cloves, minced
  • 1 Tbsp chili-garlic sauce
  • 1 (14 oz) container firm tofu, drained, patted dry, and cut into 1-inch cubes
  • [q:1/2] cup chopped green onions
Directions
  1. Remove mushroom stems and discard. Chop mushroom caps into thin strips.
  2. Place broth in a medium bowl. Whisk in cornstarch, soy sauce, vinegar, and sugar (if using).
  3. Heat oil in a large wok or skillet set over high heat. Add mushrooms. Stir-fry until browned, about 3 minutes. Add ginger, garlic, and chili-garlic sauce. Stir-fry for 30 seconds. Stir cornstarch mixture to recombine. Add cornstarch mixture to vegetable mixture.
  4. Gently add tofu to skillet. Stir to cover in sauce. Reduce heat to low, cover, and simmer for about 4 minutes until sauce thickens slightly.
  5. Garnish with green onions and serve.
Nutrition Info
Made with [q:1 1/2] teaspoons sugar: 412 Calories, 25 g Protein, 0 mg Cholesterol, 32 g Carbohydrates, 10 g Total sugars (3 g Added sugars), 8 g Fiber, 23 g Total fat (3 g sat), 833 mg Sodium, [nut:5] Vitamin B3 (niacin), Vitamin B6, Phosphorus, [nut:4] Vitamin B2 (riboflavin), Vitamin K, Calcium, [nut:3] Magnesium, Zinc, [nut:2] Iron, Folate, Potassium, [nut:1] Vitamin B1 (thiamine)

Veggie Teriyaki Bowl

Veggie Teriyaki Bowl
Prep Time
20 minutes
Number of Servings
Serves 2
Ingredients

Sauce

  • [q:1/2] cup light soy sauce
  • 3 Tbsp brown sugar
  • 2 tsp dried chili flakes
  • 1 Tbsp honey (vegan option: use agave or maple syrup)

Bowl

  • 1 Tbsp oil
  • 1 onion, roughly diced
  • 1 tsp grated garlic
  • 2 tsp grated fresh ginger
  • 1 red bell pepper, roughly diced
  • 1 courgette (zucchini), cut into bite-sized pieces
  • 2 oz long-stem broccoli, cut into small florets
  • 6 to 8 baby corn cobs
  • 1 medium aubergine (eggplant), cut into bite-sized pieces
Directions
  1. Combine all sauce ingredients in a bowl, mix well, and set to one side.
  2. Heat oil in a wok over medium-high heat, add onion, garlic, and ginger. Fry until fragrant and onion is translucent. Add remaining vegetables and stir-fry for 3 to 4 minutes. Add sauce mixture, bring to boil, and simmer for 3 minutes.
  3. If desired, serve on top of freshly steamed rice or springy noodles.
Nutrition Info
Without rice or noodles: 369 Calories, 14 g Protein, 67 g Carbohydrates, 14 g Fiber, 9 g Total fat (1 g sat), 2,334 mg Sodium, [nut:5] Vitamin B6, C, [nut:4] Vitamin K, Folate, Phosphorus, [nut:3] Vitamin B2 (riboflavin), B3 (niacin), Magnesium, Potassium, [nut:2] Vitamin B1 (thiamine), E, [nut:1] Vitamin A, Calcium, Iron, Zinc

Yondu Sauce

Yondu Sauce
Umami for Plant-Based Cooking
veggies in a frying pan

Photo 46045015 © Boarding1now | Dreamstime.com

There are five basic tastes we humans experience: sweet, sour, salty, bitter, and umami.

Umami is unique in that it adds a savory and almost meaty component to foods. Many natural ingredients offer an umami taste, including tomatoes, anchovies, Parmesan and other aged cheeses, miso, and charred meat. Even vegetables like mushrooms and asparagus are considered to offer an umami flavor profile.

Conveniently, there are bottled products for adding umami. Unfortunately, many are full of added salt and dubious ingredients. MSG is one of these items, and it’s been a popular flavor enhancer for years. But many have reactions after ingesting MSG. I know I do, as I get terrible headaches.

Fish sauce, Worcestershire sauce, and soy sauce are cleaner ways to sprinkle on umami. But some are not appropriate for plant-based cooking, as they contain seafood and fish. 

If you’re looking for a vegan alternative, try Yondu. This light and versatile vegetable-based umami liquid seasoning can be substituted for soy sauce, fish sauce, broth, salt, bouillon cubes, and more.

A Savory Sauce for Stir-Fry

I found Yondu to be all the seasoning I needed when making a stir-fry. A few liquid sprinkles added a welcome depth of flavor. Yondu was not overpowering the way soy sauce and fish sauce can be. Clear in hue, it doesn’t change the color of what you’re cooking. 

Yondu takes the place of salt and be added at any stage of the cooking process. To add a savory flavor, I’ll be trying it in soups, pastas, sautéed veggies, and salad dressings. 

Yondu is made from slow-fermented organic soybeans, yeast extract, and a concentrated broth of eight vegetables and herbs naturally rich in umami flavor (leek, cabbage, carrot, onion, white radish, shiitake mushroom, ginger, and garlic). It’s 100 percent plant based, USDA Certified Organic, vegan, and gluten free. 

Yondu’s website offers chef-created recipes to try. There’s also a link to find their product through independent grocers. Yondu can be purchased in bulk through the site. One available option is two (28-oz) bottles for $32.

Tags
vegetarian
stir-fry
kitchen / cooking
Lisa Fabian
Social Summary
Yondu levels up the taste of your stir-fry in a second!

Sesame Stir Fried Udon

Sesame Stir Fried Udon
Prep Time
10 minutes, plus 10 minutes cook time
Number of Servings
Serves 4
Ingredients
Directions
  1. Cook udon per package directions, rinse, and drain.
  2. Heat the oils in a large skillet and add the cooked udon, shoyu, and green onions.
  3. Stir fry over medium heat until hot, stirring frequently.
  4. Serve with any Eden Gomasio as garnish.
Nutrition Info
245 calories, 5 g fat (19% calories from fat), 10 g protein, 41 g carbohydrate, 3 g fiber, 0 mg cholesterol, 327 mg sodium

Hiziki with Sweet Potatoes & Black Soybeans

Hiziki with Sweet Potatoes & Black Soybeans
Prep Time
10 minutes, plus 10 minutes cook time
Number of Servings
Serves 4
Ingredients
Directions
  1. Set the hiziki in a large bowl or pot and pour an ample amount of boiling water on top. Cover and let sit for 15 minutes. Drain and rinse hiziki. Set aside.
  2. In a large skillet heat the oil and sauté the garlic for several seconds, stirring frequently. Stir in the mirin and continue cooking over high heat until the mirin evaporates, about 30 seconds.
  3. Add the reserved soybean liquid, hiziki, shoyu, ginger, and sweet potatoes. Bring to a boil. Cover and lower heat to medium.
  4. Cook until the sweet potatoes are soft, about 15 minutes. Add a bit more water during cooking, if the mixture becomes dry.
  5. Just before serving, stir in the beans and leeks, cover and cook until the beans are hot and the leeks are tender. Delicious over any Eden Soba or Udon Pastas.
Nutrition Info
248 calories, 7 g fat (27% calories from fat), 11 g protein, 35 g carbohydrate, 8 g fiber, 0 mg cholesterol, 462 mg sodium

Feisty Tofu with Broccoli, Chile & Nuts

Feisty Tofu with Broccoli, Chile & Nuts
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
  • 3 Tbsp tamari or soy sauce, divided
  • 2 Tbsp water
  • 12 oz extra-firm organic tofu, cut into [q:3/4]-inch cubes
  • 1 Tbsp pure maple syrup
  • 1 tsp toasted sesame oil
  • 2 Tbsp extra-virgin olive oil
  • 7 dried red chiles, stemmed and
  • thinly sliced
  • 3 or 4 handfuls of broccoli florets
  • 3 cloves garlic, chopped
  • 1 Tbsp peeled and minced fresh ginger
  • [q:1/2] cup raw cashews or peanuts
Directions
  1. In a wide, shallow dish, stir together 2 tablespoons of the tamari and the water. Toss tofu with tamari mixture. Let tofu marinate for at least 10 minutes, but really, longer is better, even overnight.
  2. In meantime, combine remaining 1 tablespoon tamari, the maple syrup, and sesame oil in a small bowl.
  3. Heat olive oil in a large skillet or wok over medium-high heat. Add chiles and cook for 20 to 30 seconds, until they’re fragrant and darken slightly. Transfer chiles to a plate, leaving oil behind in skillet.
  4. Add marinated tofu to skillet and cook for 2 minutes, until golden on all sides. Transfer tofu to plate with chiles.
  5. Add broccoli, garlic, ginger, and tamari-maple mixture to skillet. Stir well and cook, covered, for 1 to 2 minutes, until broccoli brightens. Uncover pan and stir in nuts, tofu, and chiles. Cook for another minute or two, long enough for nuts to toast a bit. Serve immediately.
Nutrition Info
288 Calories, 16 g Protein, 15 g Carbohydrates, 5 g Fiber, 21 g Total fat (3 g sat), 800 mg Sodium, [nutrition:5] Vitamin C, K, [nutrition:3] Folate, Phosphorus, [nutrition:2] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, E, Calcium, Magnesium, [nutrition:1] Iron, Potassium, Zinc

Shrimp Stir-Fry with Tomatoes, Avocado, and Garlic

Shrimp Stir-Fry with Tomatoes, Avocado, and Garlic
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • 1 lb large shrimp
  • [q:1/4] cup low-sodium chicken broth
  • [q:1/2] tsp cornstarch
  • [q:1/2] tsp chili powder
  • Salt and freshly ground black pepper
  • 2 Tbsp vegetable oil, divided
  • 3 cloves garlic, minced
  • 2 tomatoes, cut into [q:1/2]-inch wedges
  • 2 avocados, cut into [q:1/2]-inch wedges
  • [q:1/2] cup cilantro, chopped
  • 1 lime, sliced into 4 wedges
Directions
  1. Peel and devein shrimp. Pat shrimp dry with paper towels. Set shrimp aside.
  2. In a small bowl, combine broth, cornstarch, chili powder, and salt and pepper to taste. Set aside.
  3. Heat a wok or a large skillet over high heat. Reduce heat slightly. Add 1 tablespoon of the oil and swirl to coat. Add shrimp and garlic. Stir-fry shrimp until they begin to turn pink. Transfer shrimp and garlic to a plate and set aside.
  4. Add remaining tablespoon of oil to wok or skillet. Add tomato wedges and stir-fry for 1 minute. Return shrimp and garlic to wok or skillet. Stir in broth mixture and gently add avocado wedges. Stir-fry mixture, tossing gently, until shrimp are cooked through. Divide mixture between 4 plates.
  5. Garnish with cilantro. Serve with lime wedges.
Nutrition Info
328 Calories, 19 g Protein, 15 g Carbohydrates, 8 g Fiber, 23 g Total fat (3 g sat), 742 mg Sodium, [nutrition:5] Vitamin B12, Phosphorus, [nutrition:4] Vitamin B6, [nutrition:3] Vitamin E, [nutrition:2] Vitamin B3 (niacin), C, K, Folate, [nutrition:1] Vitamin A, B1 (thiamine), B2 (riboflavin), Magnesium, Potassium, Zinc

Vegetable Stir-Fry with Cashews

Vegetable Stir-Fry with Cashews
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • 2 Tbsp olive oil
  • 4 cloves garlic, sliced thinly
  • [q:1 1/2] cups string beans, cut into 2-inch lengths
  • 2 c chopped broccoli florets
  • [q:1 1/4] cups thinly sliced green cabbage
  • 1 tsp green curry paste, dissolved in 1 Tbsp hot water
  • [q:1/8] cup chopped basil
  • Salt
  • [q:1/4] cup chopped unsalted cashews
Directions
  1. Heat oil in a large sauté pan or wok over medium heat.
  2. Add garlic and string beans and sauté for 4 minutes, stirring frequently to prevent garlic from burning.
  3. Add broccoli, cabbage, curry paste, and basil. Sauté for 3 to 4 minutes or until vegetables are tender.
  4. Season to taste with salt. Garnish with chopped cashews and serve.
Nutrition Info
191 Calories, 5 g Protein, 12 g Carbohydrates, 4 g Fiber, 15 g Total fat (3 g sat, 10 g mono, 2 g poly), 22 mg Sodium, [nutrition:5] Vitamin C, [nutrition:2] Copper, Manganese, [nutrition:1] Vitamin A, B3 (niacin), B6, E, Folate, Iron, Magnesium, Phosphorus, Potassium

I Spy Stir-Fry

I Spy Stir-Fry
Mark Wallace
ingredients, pans, and tools for making a stir-fry

The world of stir-fry is varied, offering taste sensations from around the globe, particularly Asia. Many principles of stir-fry make this style of cooking a no-brainer. Learn its basics, and you’ll always have a quick, healthy meal readily at hand.

A wok is the best piece of equipment to use because its shape conducts heat well and allows for quick tossing, but a large, deep fry pan can also serve the purpose. Heat either before adding oil to ensure even heat. If you are using garlic, onions, or ginger root in the recipe, add them as the oil heats up to prevent burning—otherwise the oil should be quite hot before you add the rest of the ingredients. Quick cooking is essential to retaining the fresh, natural flavors and textures of the food without the need for a lot of oil.

Although most recipes call for a touch of sugar, omitting it does not greatly alter the finished product. If you are using meat, let it cook for a minute or two before stirring so that it cooks through. Adding a little liquid mixture for flavoring (see sidebar) after you’ve stir-fried veggies and/or protein is all you need for a delicious meal. Stock your refrigerator and pantry with a handful of ingredients and a tasty, nutritious stir-fry will be only minutes away.

With these on hand, you’re always just one wok away from a good stir-fry.

  • Garlic, onions, ginger root, scallions to flavor cooking oil
  • Peanut oil, canola oil—these oils are safe to use at high temperatures
  • Limes, lemons—squeeze a splash over cooked stir-fry and top serving platter with slices
  • Nuts, sesame seeds for nutritious garnish
  • Tempeh, tofu, chicken breast, fish, seafood, or beans for protein
  • Broccoli, mushrooms, spinach, carrots—veggie stand-bys
  • Sesame oil, tamari or soy sauce, and cornstarch for flavoring mixture: (1 to 2 tablespoons sesame oil, ¼ cup tamari or soy sauce, with a tablespoon of cornstarch that’s been mixed into a few tablespoons cold water)

You’ve made a fabulous stir-fry. Serve it over the following:

  • Short-grain brown rice
  • Long-grain brown basmati rice
  • Mung noodles—many varieties (made from mung beans)
  • Rice noodles—many varieties; medium noodles work best in a stir-fry
  • Quinoa
  • Couscous

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Tags
kitchen / cooking
stir-fry
Asian

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