Japchae with Tofu Steaks
In simple terms, Japchae is a Korean dish consisting of plenty of vegetables served with springy sweet potato noodles. Long, slender enoki mushrooms provide a fanciful garnish. If you can’t find these noodles or the Korean hot pepper paste called gochujang, you can use soba noodles and a different Asian chili sauce, such as Sriracha. This dish is equally good hot or cold.
1 pkg (350 g) organic extra-firm tofu
10 oz (285 g) sweet potato noodles
2 Tbsp (30 mL) low-sodium soy sauce
1 Tbsp (15 mL) gochujang (Korean red chili paste)
1 Tbsp (15 mL) sesame oil
1 Tbsp (15 mL) mirin or rice vinegar
4 or 5 baby bok choy
2 Tbsp (30 mL) grapeseed oil or peanut oil
1 carrot, sliced into matchsticks
1 red bell pepper, thinly sliced
2 garlic cloves, thinly sliced
3 green onions, white and green parts, thinly sliced
3 oz (85 g) enoki mushrooms, ends trimmed
1 Tbsp (15 mL) black sesame seeds
Place several sheets of paper towel on cutting board and place tofu on top of sheets. Top tofu with more paper towels and place heavy object on top. Let water drain from tofu for 10 minutes. Cut tofu crosswise into 7 equal-sized pieces, then cut each piece in half on diagonal, making a triangle.
Cook sweet potato noodles in large pot of boiling water for 5 minutes, or until tender, stirring often for the first minute. Be sure not to overcook or noodles will lose their chewy texture. Immediately drain and rinse thoroughly under cold water. Cut the bunch of noodles in half and set aside.
In small bowl, whisk together soy sauce, gochujang, sesame oil, and mirin or rice vinegar; set aside.
Separate bok choy leafy tops from stalks, roughly chop leaves, and thinly slice stalks.
Heat grapeseed or peanut oil in wok or large skillet over medium-high heat. Add tofu and cook for 3 to 4 minutes per side, or until golden brown. Remove tofu from pan and place on paper towels. Add carrot, bell pepper, bok choy stalks, and garlic to pan; cook until slightly tender, about 3 minutes. Stir in noodles, sauce, bok choy greens, and green onions; heat through.
Divide noodle mixture among serving bowls and top with tofu, enoki mushrooms, and sesame seeds.
Serves 6.
Each serving contains: 333 calories; 10 g protein; 11 g total fat (1 g sat. fat, 0 g trans fat); 50 g total carbohydrates (12 g sugars, 3 g fibre); 353 mg sodium
Source: "Oodles of Noodles", alive #377, March 2014
Japchae with Tofu Steaks
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Fennel, Apple, and Radicchio Slaw
Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre. Know your fennel The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.
Farro, Lentil, and Vegetable Soup
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Arugula Salad with Roasted Delicata Squash, Pomegranate Molasses, and Pine Nuts
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Cardamom and Ginger Scented Farro Breakfast Porridge
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.