Nutrient-Rich Tofu and Egg Stir-Fry: A Calcium Boost!
A Wholesome Meal: Grilled Shiitake Mushrooms & Tofu-Egg Stir-Fry with Sea Purslane, Plus Steamed Carrot Juice
Create a healthy, low-carb, high-protein meal using basic ingredients like carrots, tofu, eggs, onions, and mushrooms from your refrigerator. This dish is a power-packed, restorative meal featuring sea purslane, known for its calcium content 20 times that of spinach, along with shiitake mushrooms and tofu. This recipe is designed to be savory and slightly spicy, not sour, offering a delightful flavor profile that sits between a salad and fried rice. It’s a comforting and nourishing meal.
Ingredients- Tofu 150g
- 1 Egg
- 2 Shiitake Mushrooms
- Sea Purslane 100g
- Carrot 100g
- Water 200ml
- 1 Walnut
- 1/2 Onion
- 3 Dried Chili Peppers (e.g., Peperoncino)
- 1 tsp Avocado Oil (or Olive Oil)
- 0.5 Tbsp Oyster Concentrate (or Soy Sauce)
- Salt to taste
- White Pepper to taste
Cooking Instructions
Step 1
Prepare the ingredients that need to be stir-fried or grilled: tofu, egg, shiitake mushrooms, onion, and dried chili peppers. Clean the shiitake mushrooms and remove the stems. Finely mince the onion.
Step 2
Slice the shiitake mushrooms into 5-6mm thick pieces. Lightly season them with salt. Place the sliced mushrooms in an air fryer and cook at 130°C (266°F) for 7 minutes. Set the grilled mushrooms aside as they will be used as a topping.
Step 3
Heat a pan over medium heat and add avocado oil (or olive oil). Sauté the minced onion and minced dried chili peppers until the onion becomes translucent and fragrant. Mincing the chili peppers finely will enhance their spiciness, so adjust to your preference.
Step 4
Once the onion is about half cooked and its sweet aroma is released, add the squeezed tofu. Mash the tofu as you stir-fry it over high heat to evaporate its moisture.
Step 5
Continue stir-frying over high heat, allowing the tofu’s moisture to dry out until it becomes crumbly. Season with salt and oyster concentrate (or soy sauce) to taste. Stir well to ensure the flavors penetrate the tofu.
Step 6
Crack the egg into the pan with the tofu. Reduce the heat to medium and quickly stir to scramble the egg with the tofu until just cooked.
Step 7
When the mixture is almost dry and has a fluffy texture, turn off the heat. Sprinkle with white pepper. The tofu and egg stir-fry is now complete. Transfer it to a separate dish.
Step 8
Now, let’s make the steamed carrot juice. Slice the carrot into approximately 5mm thick rounds. Place the sliced carrots on a steamer basket over boiling water and steam until tender when pierced with a fork. Avoid overcooking.
Step 9
Combine 200ml of water, the steamed carrots, and a pinch of salt in a blender. Blend until smooth to create the carrot juice.
Step 10
Garnish the steamed carrot juice with one peeled walnut. (Optional: Adding 1 tsp of olive oil or avocado oil can help improve the absorption of beta-carotene.) Beta-carotene from carrots is best absorbed when lightly cooked, so steaming and blending is an excellent way to consume it. As it’s fat-soluble, consuming it with a small amount of oil is recommended.
Step 11
Time to plate! Arrange the clean sea purslane attractively on a plate. Top with the prepared tofu and egg stir-fry and the grilled shiitake mushrooms. Sea purslane has a natural subtle saltiness, making it a delicious accompaniment to the spicy and savory tofu and egg scramble without the need for dressing.
Step 12
Present the high-calcium grilled shiitake mushrooms and tofu-egg stir-fry alongside the healthy steamed carrot juice for a complete, nutritious, and visually appealing meal. Enjoy your delicious creation!
