Black Soybean Tofu Lettuce Wraps
Last night for dinner, I had a bunch of veggies to use up so what better to make than a stir-fry?
I decided to cut up zucchini, carrots and onions along with black soybean tofu. I am a huge fan of tofu because one of the healthiest foods!
Tofu, a staple in many Asian dishes, originated in China and is made from soya. It is made in a very similar way to traditional dairy cheese in that soya milk is curdled; the remaining liquid (which is whey) is pressed then cooled into tofu!
If you would like a more detailed history of tofu’s origins and how it is made, I recommend watching the show: The Mind of a Chef: Soy (Season 1, Episode 13).
Tofu provides a number of benefits. It is a great source of protein and contains all eight essential amino acids. It also is an excellent source of calcium, manganese, selenium and phosphorous. It also contains magnesium, copper, zinc and vitamin B1… all of which are essential dietary nutrients.
Soya protein is also believed to help lower levels of bad cholesterol (LDL). There are a number of other benefits that have been studied if tofu is consumed on a regular basis like lowering the risk of breast cancer. Tofu is extremely easy to store and prepare. There are a number of ways to include tofu in your diet so you should not be afraid of its mushy texture!
Last night, I made black soybean tofu instead of the usual yellow soybean. It is actually made with both black and yellow soybeans and has a slightly darker tint than the usual tofu color. The black pigment gives an extra dose of antioxidants and it is a bit higher in protein but otherwise is very similar and can be used in the same ways!
I began by preparing my veggies, cutting them into small pieces so that they would fit inside of my romaine lettuce leaves. I then cut my tofu into small chunks as well.
One of the best things about making a stir fry is that any vegetables of your choice can be used!
One of my favorite sauces to use in any stir-fry or Asian inspired dish is The House of Tsang’s Classic Stir Fry Sauce.
It should be available at your local grocery store, Target or Wal-Mart.
I heated up a large skillet and covered the bottom with a mixture of soy sauce and the stir fry sauce. Once heated for just a minute or two, I threw the mixture of the veggies and tofu into the sauce and mixed it around until everything was evenly coated.
I let the veggies sit in the sauce on the heat, for just about 8 minutes, occasionally stirring. Once completely cooked, turn off the heat. Prepare your romaine leaves. I suggest cleaning them off before cutting up your vegetables so that the water on the leaves dries completely!
Additionally, I made a homemade peanut dipping sauce.
In a medium sized bowl, mix 1/3 cup of smooth peanut butter, 1 diced garlic clove, 2 tablespoons of fresh lime juice, 2 tablespoons of soy sauce, 1/3 cup of water and a dash of cayenne or chili pepper for a little spice! Stir until smooth. The sauce may me stored in the refrigerator, covered, for up to two days.