Vegetarian/Vegan Recipe: Fried Colorful Tofu and Mushroom 素食食譜：繽紛色彩炒豆干和蘑菇

This is a simple Chinese-style 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 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: ~30mins or less

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

* Firmed Tofu or known as bean curd (about 3 square blocks, clear excess water and may asborb water with clean napkins)

* Little Carrots (Rinse clean, cut into thin shreds as seen in picture)


* Button Mushrooms (Rinse clean, cut into slices and set aside)


* 1 large red chilli (Rinse clean, cut into thin shreds as seen in picture)
Alternatively green bell pepper or red bell pepper can be used by cutting into shreds.


* Frozen Green Peas (little only, optional)


* 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 (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 teaspoon.

Preparation:

For the Tofu

Mash/crush the tofu using fork, then add pinch 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

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 carrot shreds, about 2 mins later add in the cut button mushrooms and stir-fry it for about 3 mins, when done, pour into a bowl and set aside.

Next on the same frying pan, add additonal oil or vegan butter, add in seasoned tofu and stir-fry moderately, when it is turning golden brown, add the cooked button mushrooms and carrots that was made earlier and stir fry for about 3 mins. Then add in green peas follow by red chilli shreds and stir fry for about 3 mins.

(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

You are ready to serve! Enjoy your hearty colorful vegetarian/vegan meal !


(四人份) 所需時間：~30分鐘或更少
這是一道簡單做的中式料理，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（3 方塊，用水沖乾淨瀝幹多餘水份，可用乾淨的餐巾吸幹水份）

* 紅蘿蔔少許（用水沖乾淨，切絲，可看圖片）

* 蘑菇（用水沖乾淨，切片，可看圖片）

* 一條大紅辣椒 （用水沖乾淨，切絲，可看圖片）
可以用青椒或紅椒切絲取代。

* 冷凍青豆（少許，可免）

* 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

純素奶油有讓料理加分。

素食調味：

*醬油 （適量）

* 鹽 （適量）

* 營養酵母粉 （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茶匙，可免，為增添口味-只選擇其中一樣）


做法：

豆干
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）。

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），加切好的紅蘿蔔炒大概2分鐘，然後加切好的蘑菇繙炒大概3分鐘，好了後，倒入一個碗裏放在一旁。

在同樣的炒鍋，再加油或純素奶油，加調味好的豆干。開始變金黃色以後倒入之前炒好的紅蘿蔔和蘑菇繙炒大概3分鐘，然後接著加青豆和切好的紅辣椒繙炒大概3 分鐘。

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！請慢慢享用愛心素食餐吧！

Ingredient Shots / 材料照片

Also available in Nuttelex Original flavour (yellow packaging).也有原味的口味純素奶油（黃色包裝）

Use either Mushroom Seasoning or G powder (choose either one for seasoning)
香菇調味粉和G粉只需選擇其中一樣作調味。