Oil-Free Braised Tofu with Pepper: Delicious and Healthy

Braised tofu with pepper, made without oil, is a simple yet nutritious dish perfect for family meals and those following a healthy diet. This dish combines soft, smooth tofu, crisp and sweet straw mushrooms, and a rich sauce with a mild kick from pepper, creating an unforgettable flavor. Let’s explore how to prepare this dish in the article below.

Oil-Free Braised Tofu with Pepper – Illustration

Ingredients Needed

To make oil-free braised tofu with pepper, you will need the following ingredients:

• Tofu: 180g (cleaned and cut into bite-sized pieces)
• Straw mushrooms: 150g (stems removed and cleaned)
• Shallot: 1 bulb (finely chopped)
• Scallion: 1 stalk (finely chopped)
• Seasonings:
  • Soy sauce: 30ml
  • Fish sauce: 30ml (or vegetarian fish sauce if you’re vegetarian)
  • Chili sauce: 15ml
  • Sugar: 22g
  • Ground pepper: 1/8 teaspoon
  • Water: 78ml

Steps to Follow

Step 1: Making the Caramel Sauce

The caramel sauce is crucial for the color and flavor of the braised tofu with pepper. To make it, follow these steps:

1. Combine 30ml of water and 22g of sugar in a thick-bottomed pot.
2. Cook over low heat until the sugar turns amber.
3. Add the finely chopped shallot and sauté until fragrant, then turn off the heat.

Process of making caramel sauce with an appealing color

Step 2: Preparing the Tofu

Instead of frying the tofu in oil, you can use a method of grilling or pan-searing without oil to keep the dish healthier:

1. Place a non-stick pan on the stove without adding any oil.
2. Add the tofu and pan-sear until all sides are golden.
3. Remove the tofu to a plate to drain.

Step 3: Braising the Tofu and Mushrooms

1. In a small bowl, mix the sauce ingredients: 30ml soy sauce, 30ml fish sauce, 15ml chili sauce, and 78ml water.
2. Arrange the tofu and straw mushrooms in the pot with the caramel sauce.
3. Pour the sauce mixture into the pot, turn on the heat, and cook over medium heat.
4. Once the sauce boils, reduce to low heat and continue cooking for about 7-10 minutes to let the tofu and mushrooms absorb the flavors.
5. Before turning off the heat, adjust the seasoning to taste, and sprinkle with ground pepper and chopped scallions.

Finished Oil-Free Braised Tofu with Pepper – Illustration

Health Benefits of Tofu and Straw Mushrooms

Tofu and straw mushrooms not only contribute to the unique flavor but also offer numerous nutritional benefits:

• Tofu: Rich in plant-based protein, good for heart health and digestion.
• Straw mushrooms: Provide natural protein, contain ergothioneine which helps with antioxidant properties and boosts immunity.

Conclusion

The method for making oil-free braised tofu with pepper is not only simple but also very beneficial for health. With its rich flavor, this dish is sure to become a highlight in your family meals. Give it a try and share your feedback!

Oil-Free Braised Tofu with Pepper beautifully presented – Illustration

References

• Afamily.vn – Delicious and Nutritious Vegetarian Dishes
• Preparing Vegetarian Dishes