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BRAISED TOFU NOODLE BOWL

My mom used to make this delicious Chinese braised beef shank, a dish commonly served to start off a meal on a special occasion. After looking up how to make it, I understand why it would be reserved for special occasions. It’s a labor intensive, multi-step process using more than 10 different spices as well as somewhat obscure Chinese ingredients. Cooking time is also well over an hour. This loose vegetarian interpretation, however, is a snap to make! It simplifies the process and ingredient list to make it more approachable as an everyday dish. It also keeps your bowl plant-based while drawing on the robust flavor profile of a traditional Chinese dish.

This recipe features a concoction of potent anti-inflammatory spices including ginger, cinnamon and star anise. Among this trio of super power spices, the true star here is in fact star anise. Star anise comes from the fruit of an evergreen tree that grows in China and Vietnam. It has an assertive flavor profile characterized as sweet, licorice-like and peppery. It not only adds to the depth of any dish, but it also boasts a long list of health benefits. Most notably, it is considered antibacterial and antifungal. Star anise can also help you fight off the flu and contains shikimic acid, a compound used in flu medication like Tamiflu. And lastly, its high antioxidant content combats oxidative stress, inflammation and can aid in reversing signs of aging! In addition to this dish, I like to use star anise in soups and stews like this Butternut Squash Soup or in homemade veggie broth. It’s a spice I reach for to use in warming foods in the winter, especially when my immune system needs an extra boost. This is a good option in your arsenal of preventative medicinal foods, so give it a go!

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Braised Tofu Bowl

Servings 4

Ingredients

tofu

  • 1 14- oz package firm tofu organic and GMO-free
  • 1 Tbsp avocado oil
  • 1 ½ Tbsp coconut sugar
  • 2 1/2 cups water
  • 3 Tbsp soy sauce or tamari
  • 3 star anise
  • 2 bay leaves
  • 1 cinnamon stick
  • 2 slices ginger
  • ½ tsp sea salt

bok choy

  • 1 Tbsp avocado oil
  • 2 thin slices of ginger
  • 2 heads baby bok choy cut into bite-sized pieces
  • sea salt to taste
  • ¼ tsp white pepper optional

oyster mushrooms

  • 4 oz oyster mushrooms
  • 1 clove garlic minced
  • ½ Tbsp avocado oil

other

  • a few handfuls of watercress
  • 1 8-oz package soba noodles

Instructions

  1. Rinse block of tofu. Cut tofu into 8 rectangular pieces. Pat dry. In a skillet, heat 1 Tbsp avocado oil over medium high heat. Add tofu and cook until browned on one side, about 4 minutes. Flip and cook until browned on other side. Put tofu on a plate and set aside.

  2. In the same skillet, heat coconut sugar over medium heat until sugar melts into brown syrup. Add tofu and stir fry for a couple minutes flipping each piece to coat well. Add water, (enough to cover tofu), soy sauce and spices. Bring to a boil, reduce heat and simmer covered for 10 minutes. Remove lid and raise heat to high. Boil until sauce is reduced by half. Taste and add more sea salt, if necessary. It should be salty and not too sweet.

  3. Bring a pot of water to boil. Cook noodles according to package instructions.
  4. In a separate skillet, heat 1 Tbsp avocado oil over medium heat. Add ginger slices and cook until fragrant. Add bok choy, sea salt and white pepper (if using). Stir fry until tender, approximately 5 minutes. Discard ginger slices and set aside.

  5. In the same skillet, heat ½ Tbsp avocado oil over medium high heat. Add garlic and oyster mushrooms. Stir fry until mushrooms are slightly browned.

  6. To assemble, put noodles, 2 pieces of tofu, bok choy and mushrooms in a bowl. Top with braised tofu sauce and raw watercress.

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