Easy Pan Seared Tofu with String Beans

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Pan seared tofu is a delicious and healthy dish that is easy to prepare. To make it, first press and drain the tofu to remove excess water. Cut it into cubes or slices. Heat a non-stick pan over medium-high heat and add some oil. Once the oil is hot, add the tofu to the pan and cook for a few minutes on each side until it is golden brown and crispy.

While the tofu is cooking, prepare the string beans by trimming off the ends and blanching them in boiling water for a few minutes. Once the tofu is done, add the string beans to the pan and sauté them with the tofu for a minute or two. Finally, add any desired seasonings and serve hot. This dish can be enjoyed as a main course or as a side dish. It’s a great way to get your protein and greens in one meal.

Tofu cube ready to become pan seared tofu

Tofu, also known as bean curd, is a plant-based protein source made from soybeans. It is a good source of protein, iron, and calcium, and is also low in calories and fat. Tofu is also high in essential amino acids, making it a good source of protein for vegetarians and vegans. String beans, also known as green beans, are a good source of vitamins A and C, as well as potassium and fiber. They also contain antioxidants that may help to protect against certain types of cancer.

One benefit of eating tofu and string beans together is that they make a well-balanced meal. The tofu provides a good source of protein, while the string beans provide important vitamins and minerals. Additionally, both foods are low in calories, making them a good choice for weight management.

Eating a diet that includes tofu and string beans may also help to lower the risk of certain diseases. Tofu has been shown to help lower cholesterol levels and reduce the risk of heart disease. String beans contain antioxidants that may help to protect against certain types of cancer.

Tofu and string beans are also easy to prepare and can be added to a variety of dishes. Tofu can be pan-fried, sautéed, or added to soups and stir-fries. String beans can be steamed, boiled, or sautéed. Both can be seasoned with a variety of herbs and spices to add flavor.

In summary, Tofu and string beans are both healthy and nutritious foods that can be easily incorporated into a well-balanced diet. Tofu is a good source of protein, iron, and calcium, and is low in calories and fat. String beans are a good source of vitamins A and C, potassium, and fiber, and also contain antioxidants that may help to protect against certain types of cancer. Both foods are easy to prepare and can be added to a variety of dishes, making them a versatile and convenient food choice.

What is Tofu

Tofu, also known as bean curd, is a food made from soybeans. The process of making tofu involves soaking, grinding, and boiling soybeans, and then separating the solids from the liquids. The solid component, called okara, is often used as animal feed, while the liquid, called soy milk, is used to make tofu. The soy milk is then coagulated, typically with a mineral salt such as calcium sulfate, magnesium chloride, or gypsum, which causes the protein and fat in the soy milk to separate and form curds. The curds are then pressed into blocks to remove the remaining liquid, resulting in tofu.

Tofu is a versatile food that is commonly used in many different cuisines around the world, particularly in Asian cuisine. It can be used in a wide variety of dishes, from soups and stews to stir-fries, salads, and even desserts. Tofu can be eaten raw, fried, or grilled, and it can be marinated to give it extra flavor.

Tofu is an excellent source of plant-based protein, and it is also low in calories and fat. Additionally, it is rich in essential amino acids, iron, and calcium. Tofu is also a good source of other minerals, including phosphorus, magnesium, and zinc.

Because of its high protein content and versatility, Tofu is often used as a meat substitute in vegetarian and vegan diets.

In conclusion, Tofu is a traditional food that has been used for centuries in Asian cuisine, it is made from soybeans, it is a versatile, low-fat, high-protein food that can be used in a variety of dishes and is rich in essential amino acids, iron, and calcium. It is also a good source of other minerals and it’s a good alternative for vegetarians and vegans.

Difference Between Fried Tofu and Pan Seared Tofu

Pan searing and frying are both popular cooking methods used to prepare tofu, but they produce different results.

Pan seared tofu involves cooking tofu in a hot pan with a small amount of oil. This method is best for creating a crispy crust on the outside while keeping the inside of the tofu firm and tender. Pan searing is also a good option for those who want to avoid deep-frying, as it requires less oil. To pan-sear tofu, it is best to press the tofu to remove excess water, then slice it and marinate it before cooking.

Frying, on the other hand, involves submerging the tofu in hot oil. This method creates a crispy crust all over the tofu and can result in a more evenly cooked texture. However, frying also requires more oil and can result in a greasier final product. To fry tofu, it is best to press and slice it, then coat it in a starch or flour mixture before submerging it in hot oil.

In summary, pan searing is a healthier option that creates a crispy crust while keeping the inside firm, while frying creates a crispy crust all over the tofu but may require more oil and can result in a greasier final product. Both methods have their own unique taste and texture, and the choice between them will depend on personal preference and dietary restrictions.

Learning to pan sear tofu will also help you pan sear many other proteins like steak, tuna or scallops!

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Pan Seared Tofu String Beans and Sweet Peppers with Gochujang Soy Sauce

This wonderful vegetable dish will be a great side accompaniment for any dish.
Servings 2 people
Prep Time 10 minutes
Cook Time 10 minutes
3 minutes
Total Time 23 minutes

Equipment

Ingredients

  • 1 lb.(s) String Beans Snip Ends
  • 1/2 lb.(s) Sweet Mini Peppers Sliced
  • 5 clove.(s) Fresh Garlic Thinly Sliced
  • 8 ounces.(s) Tofu Firm
  • 1 T.T Salt & Pepper
  • 3 stem.(s) Scallions Thinly Sliced

Sauce

  • 3 tbsp.(s) Light Soy Sauce
  • 1 tbsp.(s) Gochujang Sauce
  • 2 tbsp.(s) Agave
  • 2 tbsp.(s) Olive Oil

Instructions

  • Gather, wash all ingredients and lets bring it to the board.
    String Bean Tofu ingredients
  • Open Tofu, lay on tray with napkin let dry.
    String Bean Tofu
  • Using a chefs knife make desired slices of Tofu.
    string 7
  • Season with salt, pepper and olive oil and set aside.
    String Beans Tofu
  • Begin to clean string beans by snipping off both ends of the string beans.
    String 4
  • Slice peppers and discard tops and ends.
    String Bean Tofu
  • Thinly slice garlic and scallions.
    String Bean Tofu
  • heat up hot water with salt and when boiling add beans.
    String Bean Tofu
  • In 3 minutes remove from boiling water and set aside.
    String Bean Tofu
  • Now that all ingredients are prepped, add a skillet to the stove and get hot.
    String Bean Tofu
  • Make sure you sear to tofu to your desire. Remove and set aside.
    String Bean Tofu
  • in the same skillet add touch oil, mini peppers and the garlic begin to Sautee.
    String Bean Tofu
  • Add the string beans, scallions and mix together keep cooking for 2-3 minutes. In a separate bowl mix the soy and the Gochujang sauce and mix together.
    string 14
  • Once mixture is mixed and string beans are blanched off add the soy sauce and gochujang sauce to deglaze the pan and create your pan sauce for your dish.
    String Bean Tofu
  • Once mixture is tossed well place on serving tray and place tofu on top of beans, drizzle some agave and sesame seeds and serve.
    String Bean Tofu

Notes

This is a quick and easy way to a healthy meal. Make sure to season tofu well for its bland flavor. Feel free to and any other ingredients of choice that will satisfy your pallet.
Author: Nikolaos Saragias
Calories: 213kcal
Cost: 12
Course: Appetizer, Side Dish
Cuisine: Chinese, Korean
Keyword: peppers, soy, string beans, tofu

Nutrition

Serving: 1cup | Calories: 213kcal | Carbohydrates: 17g | Protein: 3g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Sodium: 1436mg | Potassium: 111mg | Fiber: 0.5g | Sugar: 11g | Vitamin A: 42IU | Vitamin C: 7mg | Calcium: 26mg | Iron: 1mg

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