Grilled Tofu Steaks with Shiitake Mushrooms, Asparagus and Cherry Tomatoes
Seared Tofu Steak (豆腐ステーキ) is a traditional Japanese dish made by pan-frying tofu until a browned crust forms on the outside. We found the original recipe for this in the Okinawa section of the Blue Zones cookbook and modified it.
Soybean-based foods, including Miso and Tofu, are key staples of an Okinawan diet, which is high in nutrients and antioxidants but low in calories and fats.
Shitake Mushrooms contribute a meaty flavour to this recipe, but any flavourful mushroom, like porcini, portobello, or even cremini mushrooms, will work.
With loads of flavour and packed with protein, this plant-based tofu meal is a satisfying main dish.
Ingredients
• 1/2 pound of extra firm tofu
• 1 tablespoon all-purpose flour
• 1 tablespoon vegetable or soybean oil
• 1 1/2 cups of shitake mushrooms
• 1 tablespoon mirin
• 1 teaspoon minced ginger
• 1 tablespoon red or brown miso paste
• 1/4 teaspoon of red pepper flakes
• 1 tablespoon sesame oil
• 1 bunch of Asparagus
• Cherry tomatoes for garnish
Directions
• Squeeze the excess moisture from the tofu blocks then cut the tofu crosswise into 1-inch-thick slices.
• Coat wet tofu with flour.
• In a saute pan, over medium high heat, brown the tofu in soybean oil for 3 – 4 minutes per side
• In a separate pan, saute the mushrooms with mirin, ginger, miso and pepper flakes in sesame oil over medium heat for 3 – 4 minutes or until the mushrooms are cooked.
• Blanche the asparagus and let sit.
• Prepare the plate by adding a layer of spinach or arugula. Place the Tofu steaks on to then add the mushrooms, asparagus and cherry tomatoes.
• Top with cilantro.
Serve.
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