Kung Pao Tofu(Vegetarian SBD Phase 1 Recipe of the Month)

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Blogging Marathon #41: Week 4/ Day 2
Theme: Iron Rich Recipes for Kids
Dish: Kung Pao Tofu

Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#41

For the second day of Iron rich recipes for Kids, I have ‘Kung Pao Tofu’. Many people are not aware that tofu is a great source of iron. A serving – i.e. 1/4 cup of uncooked tofu has approximately 2.22 mg of iron. The iron content of tofu varies by type and brand, so check the label for accurate information. Now that we know tofu is a great source of iron, the question lies in how would you feed this to your kids.

Sending this to Kids Delight – Iron Rich Recipes event hosted by Kalyani, event series by Valli.

One thing I have learnt over the years is kids are willing to try new foods at restaurants than at home. Once you have introduced it to them at the restaurant, you can then give them the same food at home – made much healthier without the added fat. Thats how I got my kid to try this kung pao tofu recipe. Served over rice, with additions such as broccoli, this makes a great balanced lunch box recipe. The peanuts add a crunchy bite to the dish, which makes it fun for kids to eat. Now on to the recipe:

Ingredients:
Marinade:
1 tbsp rice vinegar
2 tbsps low sodium soy sauce
3 tbsp sriracha
2 garlic cloves, minced
1 inch piece fresh ginger, grated
1 tbsp sesame oil

1 pound firm or extra firm tofu, pressed and cut into bite-sized cubes
1/2 cup peanuts
1 tablespoon sesame oil
1/2 teaspoon crushed red pepper flakes, or more to taste
1 onion chopped
1 red bell pepper, cubed
1 cup broccoli florets (optional, can substitute with mushrooms or bok choy)
2-3 green onions, sliced
3 tbsp vegetable broth

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Method:
Whisk the ingredients listed under marinade together. Coat the tofu pieces in this marinade. Marinate for at least an hour or overnight.

Preheat oven to 425 F. Line a baking sheet with tin foil and spray with non-stick cooking spray. Remove the tofu with a slotted spoon and set aside. Reserve the remaining marinade. Arrange tofu on the baking sheet and bake for 20 minutes, turning once. Remove and set aside.

Heat the remaining tbsp of oil in a wok or wide pan. Add the peanuts and red pepper flakes and cook the peanuts to the oil and cook until they become golden brown. Next add the chopped onion and saute over high heat. Next, add the cubed red pepper, broccoli florets and half of the green onions. Saute for a couple of minutes. Add in the reserved marinade, vegetable broth and cook until the flavors coat the veggies. Add in the cooked tofu and continue on high flame for another 2 minutes. Top with the rest of the green onions and serve with squeeze of lemon juice. It is best served over white or brown rice.

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Verdict: The Kung Pao Tofu tasted exactly as the one I had at the restaurant. The restaurant version has deep fried tofu, whereas I have marinated and baked the tofu and added broccoli which has made this a wholesome meal. The peanuts add a very nice nutty crunch, making this a dish that is a favorite for everyone at home!

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11 Comments

  1. Denise, that’s such a lovely picture, what an interesting way to get kids eat healthy food..read through your recipes for the SBD, have bookmarked some..very good list

  2. Lovely one Denise ! I didn’t know that tofu also was rich in iron.. Lovely way of presenting a restaurant style dish at home .. Do link up all ur iron rich recipes to Valli’s event that am hosting ;) thanks !

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