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Miso Tofu with Stir Fried Greens

Menopause Network
Miso Tofu with Stir-Fried Greens is a flavorful and nutritious dish that combines the umami-rich taste of marinated tofu with the vibrant crunch of stir-fried greens. The tofu is infused with a savory miso marinade, adding depth to its mild flavor, while the fresh ginger gives the greens a spicy, aromatic kick. Bok choy or kale adds texture and is quickly stir-fried to retain its color and nutrients. This fusion dish is perfect as a main course or a hearty side, offering a balanced meal that’s high in protein, fiber, and vitamins, while being low in calories.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Main Course
Cuisine Japanese
Servings 4 servings
Calories 350 kcal

Equipment

  • Knife
  • Cutting board
  • Wok large frying pan or wok
  • Spatula
  • Small mixing bowl
  • Whisk
  • Measuring spoons and cups
  • Tongs

Ingredients
  

For the Miso Tofu:

  • 400 g firm tofu drained and pressed
  • 2 tablespoons white miso paste
  • 2 tablespoons soy sauce or tamari for gluten-free
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 teaspoon grated ginger
  • 1 clove garlic minced
  • 1 tablespoon maple syrup or honey
  • 2 tablespoons water
  • 1 tablespoon vegetable oil for frying

For the Stir Fried Greens:

  • 2 cups bok choy or kale chopped
  • 1 tablespoon vegetable oil
  • 1 tablespoon soy sauce
  • 1 teaspoon fresh grated ginger
  • 1 teaspoon sesame oil
  • 1 tablespoon sesame seeds optional, for garnish
  • Salt and pepper to taste

Instructions
 

1. Prepare the Tofu:

  • Slice the tofu into 1-inch cubes.
  • In a small bowl, whisk together the miso paste, soy sauce, rice vinegar, sesame oil, ginger, garlic, maple syrup, and water to create the marinade.
  • Place the tofu cubes in the marinade and let them sit for at least 10 minutes (longer for more flavor).

2. Cook the Tofu:

  • Heat the vegetable oil in a frying pan over medium-high heat.
  • Add the marinated tofu to the pan and cook for about 8-10 minutes, flipping occasionally until the tofu is golden and slightly crispy on all sides.

3. Stir Fry the Greens:

  • In another frying pan or wok, heat the vegetable oil over medium heat.
  • Add the grated ginger and sauté for about 1 minute until fragrant.
  • Add the chopped greens and soy sauce, stirring frequently until the greens are wilted and tender (about 5 minutes).
  • Drizzle sesame oil over the greens and sprinkle with sesame seeds if desired.

4. Serve:

  • Plate the tofu on top of the stir-fried ginger greens and serve immediately.
  • Optionally, garnish with extra sesame seeds or a sprinkle of red pepper flakes for heat.

Notes

Nutritional Facts (per serving):

  • Calories: 350 kcal
  • Protein: 18g
  • Carbohydrates: 20g
  • Fat: 22g
  • Fiber: 5g
  • Sugar: 5g

Nutritional Benefits:

  • Tofu is rich in plant-based protein, making it a great meat substitute. It also provides calcium and iron.
  • Miso is a fermented food that supports gut health.
  • Bok Choy/Kale is packed with vitamins A, C, and K, and provides fiber to aid digestion.
  • Sesame oil and seeds offer healthy fats and antioxidants.

Shopping List:

Tofu and Miso Marinade:
  • 400g firm tofu
  • White miso paste (2 tablespoons)
  • Soy sauce (4 tablespoons, including greens)
  • Rice vinegar (1 tablespoon)
  • Sesame oil (2 teaspoons, including greens)
  • Maple syrup or honey (1 tablespoon)
For Stir Fried Greens:
  • 2 cups bok choy or kale
  • Fresh ginger (2 teaspoons, grated)
  • Garlic (1 clove)
  • Sesame seeds (optional garnish)
Pantry Staples:
  • Vegetable oil (2 tablespoons for frying)
  • Salt and pepper to taste

Estimated Costs for Ingredients:

  1. Firm Tofu (400g block): $2.50 - $3.00
  2. White Miso Paste (small container): $4.00 - $5.00
  3. Soy Sauce (or Tamari, bottle): $2.50 - $3.50
  4. Rice Vinegar (small bottle): $2.00 - $3.00
  5. Sesame Oil (small bottle): $3.00 - $4.00
  6. Maple Syrup or Honey (small bottle): $3.50 - $5.00
  7. Fresh Ginger (2 teaspoons, 1 piece): $0.50 - $1.00
  8. Garlic (1 clove, part of a bulb): $0.25
  9. Bok Choy or Kale (2 cups, chopped): $2.00 - $3.00
  10. Vegetable Oil (small bottle): $2.00 - $3.00
  11. Sesame Seeds (optional, small pack): $2.00 - $3.00
  12. Salt and Pepper: Already a pantry staple for most, cost negligible.

Total Estimated Cost:

$24.25 - $35.75
This estimate can vary based on location, brand preferences, and store sales or discounts.

Tips:

  • Press the Tofu: Pressing the tofu for at least 15 minutes removes excess moisture, allowing it to absorb the marinade better and become crispy when cooked.
  • Marinating Time: For best flavor, marinate the tofu for at least 30 minutes, or even overnight in the refrigerator.
  • Substitute Greens: Feel free to swap bok choy or kale for spinach or Swiss chard depending on your preference.
  • Add Heat: Add some chili flakes to the stir fry for a spicy kick.

Storage:

  • Leftovers: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
  • Reheating: Reheat the tofu in a pan over medium heat to maintain its crispiness. The greens can be reheated in the microwave or on the stove.

Customization:

  • Low Carb: Swap the maple syrup/honey with a low-carb sweetener.
  • Gluten-Free: Ensure to use tamari instead of soy sauce for a gluten-free version.
  • Add Protein: For extra protein, add edamame or chickpeas to the stir fry.

Drink Pairings:

Here are some Non-Alcoholic drink pairings for Miso Tofu with Stir-Fried Greens:
  1. Green Tea (Hot or Iced) – A classic Japanese beverage that complements the umami flavors of the miso and tofu while providing a refreshing balance to the dish.
  2. Ginger Lemon Sparkling Water – The citrusy tang and light fizz enhance the ginger notes in the stir-fry and cleanse the palate.
  3. Cucumber Mint Water – A cool and light option that refreshes the taste buds without overpowering the delicate flavors of the dish.
Keyword tofu recipe, vegetarian recipe