Tofu and Onion Stir-Fry: Easy, Delicious, and Nutritious

Are you looking for a light yet satisfying vegetarian dish? Or perhaps you want a quick and beloved family meal? Let’s explore the recipe for tofu and onion stir-fry – a “national” dish known for its delicious flavor, ease of preparation, and nutritional value. This article will guide you through the steps to create this appealing dish!

Why Tofu and Onion Stir-Fry is Loved

Tofu and onion stir-fry is not only a familiar dish but also has many standout advantages that make it a top choice for family meals:

• Easy-to-find ingredients at a reasonable price: Tofu and onions are common items found in every market or supermarket, helping you save on costs.
• Quick preparation time: It takes only about 15-20 minutes to have a hot, ready-to-eat dish, perfect for busy people.
• Harmonious flavor: The combination of the creamy tofu and the natural sweetness of onions creates a wonderful culinary experience.
• High nutritional value: Tofu provides ample plant-based protein, while onions are rich in vitamin C and antioxidants.
• Easy to customize: You can add other ingredients like mushrooms, bell peppers, or carrots to vary the dish.

Tofu and Onion Stir-Fry Dish

Secrets to Making Tofu and Onion Stir-Fry Even Better

To ensure your tofu and onion stir-fry reaches its full flavor and appeal, keep these tips in mind:

Choosing the Right Tofu

• Soft or firm tofu? Soft tofu is tender and absorbs flavors well but can easily break; firm tofu is sturdier and suitable for pan-frying before stir-frying.
• Freshness: Choose tofu that is off-white, smooth, and free of any odd smells.

Properly Preparing the Tofu

• Press out excess water: Use a clean cloth to press the tofu for 15-20 minutes to remove excess water, helping it absorb flavors better.
• Cut into bite-sized pieces: Cut the tofu into squares or triangles, avoiding cutting it too small to prevent it from breaking during cooking.
• Lightly fry (if needed): Pan-fry firm tofu in hot oil to enhance its crispiness and flavor.

Stir-Frying Onions to “Char the Edges”

• Choosing onions: Local onions have a mild pungency, while imported onions are sweeter and less pungent.
• Cut into wedges or strips: Cutting into wedges keeps them crisp, while cutting into strips helps them soften faster.
• Stir-fry until edges char: This technique enhances the onions’ distinctive aroma and rich sweetness.

Charred Onion Edges in Stir-Fry

Blending the Flavors

• Basic seasonings: Soy sauce, sugar, salt, pepper, and vegetarian oyster sauce (for vegetarian dishes).
• Adding aroma: Sauté minced garlic and shallots before stir-frying to boost the flavor.
• Adjust to taste: Add fresh chili or chili sauce if you prefer a spicy kick.

Recipe for Delicious Tofu and Onion Stir-Fry

Ingredients Needed

• Main ingredients:
  • Tofu: 300g (soft or firm)
  • Onion: 1 large
  • Green onions, cilantro: A few
• Common seasonings:
  • Cooking oil: 2 tablespoons
  • Garlic: 2 cloves
  • Shallots: 1 small
  • Soy sauce: 2 tablespoons
  • Sugar: 1 teaspoon
  • Salt: 1/2 teaspoon
  • Ground pepper: 1/4 teaspoon
  • Vegetarian oyster sauce (optional): 1 tablespoon

Steps to Follow

1. Prepare the ingredients:
   • Press out excess water from the tofu, cut into bite-sized squares. If using firm tofu, lightly fry until golden.
   • Peel and cut the onion into wedges or strips. Wash and chop the green onions and cilantro. Mince the garlic and shallots.
2. Stir-fry the onions:
   • Heat cooking oil in a pan, sauté the garlic and shallots until fragrant.
   • Add the onions and stir-fry over high heat until they become slightly translucent and the edges char.
3. Stir-fry the tofu:
   • Add the tofu to the pan, gently stir to avoid breaking it.
   • Season with soy sauce, sugar, salt, pepper, and vegetarian oyster sauce (if using). Stir well to ensure the flavors are evenly distributed.
   • Continue stir-frying for 3-5 minutes until the tofu and onions are fully cooked, then taste and adjust seasoning as needed.
4. Finish:
   • Turn off the heat, add the green onions and cilantro, and gently stir.
   • Serve on a plate, sprinkle with a bit of ground pepper for added flavor.

Enjoying the Dish

Tofu and onion stir-fry is best enjoyed hot with white rice. You can enhance the flavor with soy sauce mixed with chili or stir-fried chili sauce.

Finished Tofu and Onion Stir-Fry

Unique Variations for Tofu and Onion Stir-Fry

If you want to try new and exciting versions, you can:

• Add vegetables: Combine with bell peppers, mushrooms, broccoli, or carrots to add color and nutrition.
• Stir-fry with meat: Add thinly sliced beef or ground meat to make the dish richer.
• Tomato sauce: Create a sweet and tangy tomato sauce to make the dish more appealing.
• Thai style: Add lemongrass, chili, kaffir lime leaves, and vegetarian fish sauce for a distinctive flavor.

Nutritional Value of Tofu and Onion Stir-Fry

Tofu and onion stir-fry is not only delicious but also highly nutritious:

• Tofu: Rich in plant-based protein, calcium, iron, and antioxidant isoflavones.
• Onions: Contain vitamin C, fiber, potassium, and quercetin – an effective anti-inflammatory compound.
• Overview: The dish provides a complete source of protein, vitamins, minerals, and fiber, suitable for everyone.

Note: Nutritional values may vary depending on the preparation method.

Frequently Asked Questions About Tofu and Onion Stir-Fry

Q: How can I prevent the tofu from breaking when stir-frying?
A: Press out excess water before stir-frying, cut into bite-sized pieces, and lightly fry firm tofu. When stir-frying, gently stir and avoid overcooking.

Q: Is this dish suitable for vegetarians?
A: Absolutely! Just use vegetarian oyster sauce instead of regular oyster sauce.

Q: Can I store the dish overnight?
A: Yes, you can store it in the refrigerator and reheat it when ready to eat.

Conclusion

Tofu and onion stir-fry is a simple yet nutritious dish suitable for every family. With the detailed recipe and helpful tips provided here, we hope you’ll confidently cook this delicious dish. Feel free to experiment with variations to discover more unique flavors!

References:

• Vegetarian Cuisine Website
• Article on Nutritional Benefits of Tofu