Tracy Bechtel Wellness logo

You are here: Home / category / entree / SPICY MARINATED TOFU WITH ASIAN GREENS

entree

SPICY MARINATED TOFU WITH ASIAN GREENS

Spicy Tofu Rice Bowl

Sick of turkey? Here’s a change of pace – an Asian fusion rice bowl! Anything Asian-inspired is a big win with my family. Plus, a rice bowl is super easy to make and you can throw anything in it – a win for everyone involved. I make different varieties of this bowl depending on my fridge inventory. The tofu component of this dish has evolved over time and my kids are a huge fan of this latest version. That said, they really like spicy foods (so if your kids are not good with spicy, omit or scale back the red chili peppers in the recipe).

Soy Products

Tofu, and soy in general, is a controversial food. Should you eat it or not? In my view, I like certain soy products in moderation – meaning not daily, but rather up to a couple times a week. Due to their probiotic benefits, it’s best to stick to fermented soy products like tempeh, miso and natto. However, I do love tofu and was raised eating it as part of our Chinese cuisine diet. I look for organic and GMO-free tofu and absolutely love “homemade” tofu when I can find it. I stay away from soy milk and other processed forms.

Why is soy so controversial? While considered a good source of protein, soy is often difficult to digest for people. Soy also contains phytoestrogens, and as a result, are potent endocrine disruptors. This means they bind with estrogen receptors and also block production of estrogen, testosterone and other hormones. Don’t let that completely scare you away. I tend to eat soy up to once a week in recipes such as Spicy Tempeh Tacos, Soba Noodle Soup and Tempeh Portobello Burgers.

Asian greens

Some Asian greens are my favorite vegetables. While somewhat hard to source in my area, I’m so lucky to have Fuji Mart, a great Japanese market, right in town. While they don’t carry many of the Chinese vegetables I love, I can always find aburana (or Japanese rape greens) there. They have quickly become a family favorite! If you can’t find aburana in your area, you can always substitute baby bok choy, bok choy or nappa using the same method here.

Spicy Tofu Rice Bowl
Print

Spicy Marinated Tofu Rice Bowl


Servings 4

Ingredients

spicy marinated tofu

  • 1 14-oz package GMO-free and organic tofu sliced into 8 rectangular pieces
  • 2 Tbsp tamari
  • 2 tsp toasted sesame oil
  • 1-2 Thai red chili peppers sliced thinly
  • 2 scallions sliced thinly
  • 2 Tbsp avocado oil divided
  • 1 onion sliced thinly
  • 1 clove garlic minced
  • 1 red bell pepper sliced thinly
  • 4 basil leaves sliced thinly

basic brown rice

  • 1 cup brown rice
  • 1 1/2 cups water

Asian greens

  • 2 bunches aburana aka Japanese rape greens
  • 1 Tbsp avocado oil
  • 1-2 cloves garlic sliced thinly
  • 1/2 tsp sea salt

garnish

  • sesame seeds

Instructions

  1. Put tofu in a shallow baking dish. In a small bowl, combine tamari and toasted sesame oil. Pour over tofu and allow to marinate for 30 minutes.

  2. In a small pot, put brown rice and water. Bring to a boil. Reduce heat to low and simmer covered for 20 minutes. Turn off heat and allow to sit undisturbed for another 10 minutes.

  3. Wash rape greens well and trim off ends.

  4. Fill a large skillet with a couple inches of water. Bring to a boil. Add rape greens and blanche for 3 minutes. Drain and set aside.

  5. Using the same skillet, heat 1 Tbsp avocado oil over medium heat. Add sliced garlic and cook until fragrant. Add blanched rape greens and sea salt. Sauté another few minutes, until tender. Set cooked greens aside.

  6. Using the same skillet, heat 1 Tbsp avocado oil over medium heat. Add tofu in a single layer. Top tofu with Thai red chili peppers and scallions. Allow to cook until golden brown on one side, approximately 4 minutes. Flip and cook for another few minutes on the other side, until golden brown. Remove from heat and cut tofu into smaller bite-sized pieces. Set aside.

  7. Using the same skillet, heat 1 Tbsp avocado oil over medium heat. Add onion slices and cook until translucent, about 5 minutes. Add red pepper slices, minced garlic, and basil. Cook for another 4 minutes, stirring occasionally. Toss in cooked tofu.

  8. To assemble, put a scoop of brown rice on the bottom of each bowl. Top with the tofu veggie mixture and Asian greens. Garnish with sesame seeds.

0