素食食譜：番茄炒豆干 Vegetarian/Vegan Recipe: Fried Tofu with Tomatoes

A dish which will can be in western-style and chinese-style of eating. Delicious with the natural tomato juices mix. The adults and kids will like this dish！

This is a simple dish to make with easy-to-find ingredients..and has all its nutrition value with add on flavor or color to the Tofu that makes it so attractive. It is a versatile dish, you can go with your white rice, porridge, noodle soup or even bread.

We all know vegetarians do not eat egg. So this is just a great replacement for egg. And tofu has all its nutrition value for you so it is a win-win meal !

Nutritional Value for Tofu: Has a low calorie count, relatively large amounts of protein, and little fat. It is high in iron and, depending on the coagulant used in manufacturing, may also be high in calcium and/or magnesium.

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4 Servings Preparation Time: ~20mins

Vegetarian Ingredient (Please use vegetarian ingredient with NO EGG):

* Firmed Tofu or known as bean curd (about 4 square blocks, clear excess water and may asborb water with clean napkins)

* 5 Tomatoes (Rinse clean and cut into cubes)

* Vegan Butter (I use Nuttelex brand non-dairy vegan butter purchase in Cold Storage Orchard, it might be available in certain stores in your country)

OR Olive oil.

Vegan butter will bring better taste.

Seasoning:

* Soy Sauce to taste

* Salt to taste

* Nutritional Yeast (about half small bowl, great stuff for vegetarian/vegan). This is a nice seasoning powder that can go along with your vegan cooking e.g pasta, salad ..etc

[Nutritional yeast] is widely use by Vegetarian/Vegan. It is a source of protein and vitamins, especially the B-complex vitamins (B1, B12 etc), and is a complete protein. You should be able to get this in most vegetarian shops.

http://en.wikipedia.org/wiki/Nutritional_yeast

* Turmeric Powder (besides as an add-on flavor, it will give nice  coloring effect). About 1 teaspoon, not too much as it influence the taste.
You may search on line for the health benefits of turmeric powder.

* G Powder or Mushroom Seasoning powder (optional for additional flavour, choose either one only) about 1 tablespoon.

Preparation:

For the Tofu
Seasoning：

Mash/crush the tofu using fork, then add a teaspoon of tumeric powder, about half small bowl of nutritional yeasts, little salt, soy sauce, G powder (optional) to taste.

Mix it evenly (without over-crushing the tofu). Set aside.

You may take a small spoonful to test the taste and adjust seasoning according to your own preference.

Frying ：

With medium heat, heat up the frying pan, add in olive oil or vegan butter (allow it to melt for vegan butter), then add in seasoned tofu and stir-fry moderately till it turns golden brown. It should take about 5 to 10 mins.

Set aside on a plate.

With medium heat, next on the same frying pan, add additonal oil or vegan butter, add in cut tomatoes and fried till soften and exude their juices. Add in fried tofu and stir-fry evenly for about 2 mins.

There you are ready to serve !

(Note: The reason for frying separately is to control the heat for individual ingredient)

Tips: Also note that you do not need to stir fry it all the time, you can allow tofu to sit in for few seconds to let it become golden brown before turning the tofu over.

There is no need to add water as the tomatoes will exude with their juices. However if you like it more watery you may choose to add water with more seasoning.

（四人份） 所需時間：~20分鐘或更少

這道菜肴可綜合中式和西式的吃法。不管大人或小孩都會愛吃。混合了自然番茄醬汁更美味。

這是一道簡單做的料理，材料簡單並且容易買到。讓豆干增添了色彩和調味后更加吸引人。 我們都知道吃素是不吃雞蛋的。所以這道佳肴也可以成功代替雞蛋。也是一個非常可多變通的料理，可以配粥、白飯、麵湯或麵包吃。何況豆干也有很多營養價值等著您，可說是一個必勝的佳肴！

豆腐的營養價值：具有低卡路里，相當大量的蛋白質，低脂肪。含高鐵質， 根據取決於製造中使用的促凝劑，也可含高鈣/或鎂。

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素食材料 （請用無蛋材料）：

* 豆干（４方塊，用水沖乾淨瀝幹多餘水份，可用乾淨的餐巾吸幹水份）

* 番茄（５粒，用水沖乾淨，切塊狀，可看圖片）

* 純素奶油（無奶 Nuttelex牌子，在新加坡COLD STORAGE ORCHARD 有販賣，但在您所在之処也可能有販賣，可看圖片作參考）

或用橄欖油即可

素食奶油會讓料理加分。

素食調味料：

*醬油 （適量）

* 鹽 （適量）

* 營養酵母粉 （大概半小碗，素食者好介紹，可在意大利面、沙拉等加以調味）

《營養酵母》被素食者廣泛使用。它是一種蛋白質和維生素，尤其是在複合維生素B（B1，B12 等）的來源，是一個完整的蛋白質。

這在一般的素食店應該有販賣。

http://www.loveveganworld.blogspot.sg/p/great-stuff-introduction-for-vegetarian.html

* 黃薑粉 （大概1茶匙, 除了增添口味也有調色作用，不可加多會影響味道）。
可在網路搜尋黃薑粉對身體的益處。

* G粉或蘑菇調味粉（大概1桌湯匙，可免，為增添口味-只選擇其中一樣）

做法：

豆干調味：

把豆干在碗裏用叉子壓碎。然後加一點黃薑粉 、營養酵母粉 （大概半小碗）、適量鹽、醬油和G粉（可免）調味。

攪拌均勻（但不可過於攪拌或過度壓得太碎）。

可按照個人口味測吃調味。

繙炒：

中火熱炒鍋，加橄欖油或純素奶油（如果用純素奶油要讓它溶化），加調味好的豆干繙炒。大概需5-10分鐘左右。開始變金黃色以後撈起備用。

在同樣炒鍋，中火，再加油或純素奶油，加切好的番茄繙炒。等到番茄變軟和出水後，加入炒好的豆干繙炒大概2分鐘即可完成了！請慢慢享用愛心素食餐吧！

注：不同的材料要不同的火候來控制所以要分開炒。

注意：在炒豆干的時候不要一直繙炒，可讓豆干停頓一下變成金黃色才繙過來。

完成了！

由於番茄會自流出醬汁所以沒有必要加水，但如果喜歡多水份的可以加點水和調味料。

Ingredient Shots / 材料圖片

純素奶油（無奶 Nuttelex牌子，在新加坡COLD STORAGE ORCHARD 有販賣，但在您所在之処也可能有販賣，可看圖片作參考）或用橄欖油即可　
素食奶油會讓料理加分。

Ｓｔｅｐｓ　步　驟

Recipe: Vegetarian Shirataki (Konjac) noodles salad / 食譜：素食蒟蒻麵條沙拉

Simple to make yet delightful refreshing dish ! Suggest to go along with a glass of cold Oolong tea to complete the meal !　

This is great diet cold dish to savor on especially hot weather !

Shirataki, the miracle diet noodle with zero calories, is made from a plant called konjac or yam, and is particularly good for those wanting to lose weight as it’s packed full of fibre and of course unbelievably low in calories. Shirataki noodles also help to control blood sugar levels, reducing sugar and carb cravings and therefore helping slimmers to maintain a controlled diet.

Used in a variety of traditional and modern dishes and adept at absorbing flavours, shirataki noodles have a chewy texture making them perfect for soups (e.g steamboat), salads or stir frys.

To ensure the ingredients are all vegetarian, I have bought this shirataki (konjac) in a vegetarian minimart.


Prepartion time: About 15 mins 

(1-2 servings, depending if you are taking it as side dish or main dish)

Simple vegetarian ingredient (Please use vegetarian ingredient with NO EGG):

* 1 packed of Shirataki Noodles (Konjac Noodles)

I bought this in knots. So I unknot it as I prefer to be in noodles

* Half Tomatoes (Slice) / 5 small Cherry Tomatoes (dice half each). Set aside in a bowl.

* Carrots (Appropriate amount, cut into shreds). Set aside in a bowl.

* Japanese Cucumber (Appropriate amount, cut into shreds). Set aside in a bowl.

You can feel free to include or add other ingredient: e.g fresh vegetables/vegetarian ham/vegetarian wakame (kelp bud)/vegetarian seaweed.

Soy Sauce Seasoning (Dressing):

* Soy sauce (4 tbs)

* Rice vinegar (4tbs)

* Sesame Oil (2 tbs)

* Brown Sugar (1 tbs, I use sugar molasses or muscovado sugar is also recommended)

* Lemon Juice Slice (Squeeze the juices in appropriate amount , filter with a strainer, optional)

* Fried Sesame Seeds (optional, as garnish)

* (optional, choose one only: may add *nutritional yeast or *vegetarian mushroom seasoning powder or *Vegetarian G powder for enhanced flavor to own taste)

Recommend to add one of these for better taste.

Note that as nutritional yeast has mild taste, it can be added together with vegetarian mushroom seasoning powder or vegetarian G Powder.

** Note that you can adjust the dressing proportion to suit your own taste. So do test and taste the dressing while adding the sauces.

Directions for dressing:

Mix and stir the dressing evenly in a bowl till the sugar melt.

Optional: For well-blend mixture, you may first warm the soy sauce, sugar, seasoning powder and nutritional yeast at low heat (stirring constantly) in a deep pan. Then dish up and blend in the rest of the seasoning ingredient.

~ I personally feel that when soy sauce and sugar are melt together under low heat, it makes the dressing taste better. But it is really optional.

Preparation:

For the Shirataki Noodles:

* Shirataki Noodles Pack come with a strong smell. Thus first drain the water in the pack, then soak noodles in a bowl of tap water, rinse with running water. Drain out excess water in the noodles. Set aside in a bowl.

(There is no need to cook this shirataki noodles).

Top the cut carrots, tomatoes, cucumbers onto the plate of rinsed noodles. Then add the dressing amount according to own preference.

Enjoy the healthy vegetarian/vegan meal !


準備時間：～１５分鐘　　　　

（１－２人份，根據當配菜或主菜來衡量）

簡單做，歡喜用餐的清爽菜肴。提議可以來一杯冷烏龍茶！

這一道低卡路里冷盤非常適合在炎熱的天氣享用！

蒟蒻，也俗稱俗稱「魔芋」，奇蹟的零卡路里的飲食麵條，是來自于一種植物。由於它是充滿纖維，並且低熱量，所以特別適合對於那些想減肥的人。蒟蒻麵條也有助於控制血糖水平，減少糖和碳水化合物的欲望，因此，能幫助控制飲食。

用於在各種傳統和現代菜餚，善於吸收調味，蒟蒻麵條吃起來很有嚼勁，適合煮湯（例如：火鍋），沙拉或拌炒。

爲了確保材料是純素，我在素食超市買了這個蒟蒻。


簡單素食材料（請用無蛋材料）：

＊蒟蒻麵條 （１包）
（我買的是蒟蒻卷，我把它鬆開變成麵條）。

＊半顆番茄（切片）／５顆小櫻桃番茄（各切一半），備用

＊紅蘿蔔（適量切絲，備用）

＊日本黃瓜（適量切絲，備用）

也可按照個人口味選擇添加其它材料如：新鮮蔬菜／素食火腿／素食紫菜／素食海帶（Ｗａｋａｍｅ）。

調味醬料：

＊　醬油（ ４桌湯匙 ）

＊　白米醋（４桌湯匙 ）

＊　麻油　（２桌湯匙 ）

＊　紅糖(1桌湯匙，我用的是紅糖蜜 或用Muscovado黑砂糖也很棒。）

＊　淩懞汁片（適量，用過濾器擠汁，可免）

＊　白炒芝麻粒（適量，可免）

＊（可免，只選一樣：可加適量 ＊营养酵母、＊素食香菇調味粉、＊素食G調味粉增添味道)。

建議還是要加其中一樣，可以增添口味。

由於營養酵母味道比較淡，可以選擇把它和素食香菇調味粉或素食G粉一起調味。

**注意：您可以按照自己的喜好調配醬料的份量。可以邊調醬料邊試味道。


醬料做法：

把混合的醬料攪拌均勻直到糖份融解。醬料分別調配好在碗裏，吃的時候按照自己的口味加，避免過量咸。

＊＊可免方式：爲了讓醬料能夠混合均勻，可以先把醬油、糖和調味粉利用小深鍋，開小火邊煮邊攪拌均勻。撈起來後再加其它醬料一起混合。

個人認爲醬油和糖一起小煮過，會比較香。不過這是可免方式。


準備方法　（蒟蒻麵條 ）：

蒟蒻本身帶有一種辛味。所以需要先把蒟蒻麵條包裝裏的水份瀝乾。然後加在一碗自來水。把麵條沖自來水，瀝乾水份，把麵擺在碗裏。（無需烹煮）。

把切好的番茄絲、黃瓜絲、紅蘿蔔絲擺放在麵條上。根據個人口味加適量調配好的醬料。吃之前，把麵條攪拌均勻。

請享用健康素食餐！

Ingredient Shots 材料照片

IHERB on line shopping: Vegan Snack and Vegan Necessities IHERB 網路購物： 純素（維根）食品或 純素日常用品

http://www.iherb.com

♡ Sharing of Vegan Lifestyle (With credit from Carol) ♡

~On line shopping~International Orders: Super Inexpensive Shipping!

Sometimes it is rare and costly to find VEGAN snack (e.g VEGAN chocolate and vegan necessities (with no animal ingredients) that are FREE from animal testings. May check this website out to shop for your vegan needs....

**Please note that not all products are vegetarian/vegan in this website.

♡ 分享純素食主義 （感恩Carol 提供資訊）♡

~網路購物~國際訂單：超級廉價優惠！

有時候要尋購[純素]食品（如純素巧克力）不容易或價錢偏高，而且不含動物材料或無動物測試的純素日常用品也很難找。在這個網路購物可以幫助您添購純素用品或零食。。。。

**請注意在這網路裏，並不是所有產品是素食或純素的。

                                      Vegan Chocolate (free from dairy) 
                           純素（維根）巧克力（不含牛奶或乳製品）