Vegan mapo tofu
This is a healthy vegan version of the popular Chinese mapo tofu dish that's high in fibre, iron and protein. Delish!
Serves: 4
Time to make: 30 mins
Total cost: $23.16 / $5.79 per serve
(at time of publication)
Ingredients
- 400g fresh tofu, drained and broken into 2cm chunks
- 1 ½ cups diced button mushrooms
- 1 teaspoon sesame oil
- 3 tablespoons black bean chilli paste or XO mushroom sauce
- 1 ½ teaspoons Sichuan pepper (see tip)
- 3 cups diced portobello mushrooms
- 25g dry black wood ear mushrooms, soaked in boiling water, drained, sliced
- 1 eggplant, diced
- 4 spring onions, sliced
- 4 cups cooked black rice
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Instructions
1 Drain tofu, and gently break up into 2cm chunks.
2 In a food processor, chop button mushrooms until fine but not puréed.
3 In wok or large non-stick pan, heat oil over medium heat. Add chilli paste, Sichuan pepper and cook for 2 minutes. Turn heat up to high, add all mushrooms and eggplant and cook quickly until softened. Turn out into a bowl.
4 Add tofu to the pan, stir-fry over medium heat for 8 minutes. Add spring onions and cook for 2 minutes. Return mushrooms and eggplant to the pan, mix well.
5 Serve with the black rice in large bowls. Garnish with coriander, if desired.
Variations
If you can’t find wood ear mushrooms, just use more portobellos.
HFG tip
- Mapo tofu, also known as mapo doufu, is a dish from Sichuan province in southwest China, and is tofu in a spicy sauce.
- Sichuan pepper is sometimes called Sichuan powder.
- Black bean chilli paste, XO mushroom sauce, wood ear mushrooms and Sichuan pepper are available from Asian grocery stores.
Nutrition Info (per serve)
-
Calories 449cal
-
Kilojoules 1880kJ
-
Protein 22g
-
Total fat 12g
-
–Saturated fat 2g
-
Carbohydrates 60g
-
–Sugars 9g
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Dietary fibre 8g
-
Sodium 120mg
-
Calcium 260mg
-
Iron 7mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
