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Maybe after eating some Siu Yuk, you want to eat something vegetarian for a while. And this is my newest FAVOURITE vegetarian recipe! This tofu and egg recipe is perfect for some nutritious lunch or dinner on cold days, especially when I’m too lazy to cook. They are ready in 10 minutes, maybe 20 minutes max if you include some chopping time.
Nutrition of tofu
Tofu is a nutritional powerhouse with numerous health benefits. It’s a fantastic source of plant-based protein, containing all nine essential amino acids needed by the body. Low in saturated fat and cholesterol-free, tofu promotes heart health and may reduce the risk of heart disease. Its calcium and magnesium content supports bone health, while its low calorie and fat content makes it a valuable ally in weight management efforts. Packed with essential nutrients like iron and manganese, tofu contributes to overall well-being. Its versatility in the kitchen allows for endless culinary possibilities, from savoury stir-fries to creamy desserts. Adding tofu to your diet not only enhances nutrition but also brings delicious variety to your meals.
Benefits of eggs
Then we have the eggs, who are like little powerhouses of goodness! They’re packed with protein, which helps our muscles grow and keeps us feeling full. Eggs are also rich in vitamins and minerals like vitamin D, which helps our bodies absorb calcium for strong bones, and vitamin B12, which gives us energy. Plus, they’re super easy to cook and can be made into all sorts of tasty dishes like omelettes, scrambled eggs, or boiled eggs for a quick snack. Eating eggs is not only delicious but also helps keep our bodies healthy and strong.
Benefits of tomatoes and why they are so yummy!
Tomatoes are not only tasty but also really good for us! They’re full of vitamins and minerals that help keep our bodies healthy, like vitamin C, which helps us fight off sickness, and vitamin K, which helps our blood clot properly. This unique taste comes from glutamate, an amino acid found naturally in tomatoes. When tomatoes are cooked or ripened, their glutamate levels increase, intensifying the umami flavour. This is why ripe tomatoes, especially when cooked into sauces or soups, enhance the depth and complexity of flavours in a dish. Umami is often described as the fifth taste, alongside sweet, sour, salty, and bitter, and it adds a satisfying richness that complements other flavours perfectly. So when we eat tomatoes, not only are we getting all these good nutrients, but we’re also adding a yummy taste to our meals!
Without further ado, we are going to WHIP them altogether in just 10 minutes to create your powerhouse of nutrition and yummy goodness. Another one to add to your staple meals list!
Ingredients
To make 2 portions:
- 1 tofu block, cut into cubes
- 1 tomato, cut in chunks and put salt on them
- Half a packet of enoki mushrooms, cut the bottom and boil them for 2 minutes.
- 1 egg
- 1 garlic – minced
- 1 tbsp vegetable oil
- 1 spring onion – slice thinly
Seasoning
If you don’t know which sauce to get, I’ve linked the sauces that I love. Don’t get those supermarket brand sauces! They don’t taste very good…. Also, tofu is quite bland and needs a lot seasoning, so feel free to scale up or down these seasoning to your preference.
- 1 tbsp light soy sauce
- 1 tsp oyster sauce
- 1 tsp white pepper (I like it peppery – feel free to reduce if you don’t like peppery taste!)
- 1 tsp kecap manis (Indonesian soy sauce)
- a sprinkle of chili powder – feel free to add as much or as little as you like it! I don’t like spicy food but I find a sprinkle of chili powder really lifts it up.
- optional: a sprinkle of vegetable stock, or chicken stock powder.
Steps
- In a pan, add garlic, oil, and the white part of spring onion, and heat up on low heat until aromatic
- Add tofu cubes, and increase the heat to high.
- Add the seasoning and stir evenly.
- Add the tomatoes and enoki mushrooms, stir evenly.
- add the egg and leave it until a little more set before scrambling, so you are not left with a gloopy mess.
- Once the egg whites has whiten and edible consistency (not too runny), add the rest of the green onions, stir, and serve!
That’s it! Let me know what do you think of the recipe, and share it with your friends :)