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!
Reviewed by our expert panel 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
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
-
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.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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