Vietnamese Braised Tofu with Eggplant, Mushrooms and Carrot (Đậu Hủ Kho Rau Củ)
Serves 4
Prep: 10mins | Cook: 20mins
Total: 30mins
Ingredients you need:
♥ 750-900g vegetables (E.g. 250g eggplant, cut into chunks, 300g mushrooms, quartered, and 240g carrot, cut into chunks)
♥ 2 garlic clove, finely chopped (6g)
♥ 0.5 onion, finely chopped (65g)
♥ 0.25 tsp pepper (0.4g)
♥ 3 cups cooked brown or basmati rice (425g) (≈1 cup dry 200g)
♥ 1 tbs Extra virgin olive oil (20mL)
♥ 0.5 cup coconut water or water (125mL)
♥ 1 tbs Heartful Flavours 'Fiish' Sauce Seasoning (8g)
Choose your protein:
♥ 700g firm tofu, pat dry and cut into chunks
♥ Alternatives: 700g tofu puffs OR 500g salmon or white fish OR 480g chicken OR 400g lean beef OR 400g lean pork (limit red meat to once a week)
(half the amount if choosing two proteins)
Optional:
♥ 1 spring onion, sliced diagonally (separate white and green parts)
♥ 1 chilli
Create This in Easy Steps:
1. Coat tofu in 0.5 tbs oil and air-fry for 10-12 minutes at 200°C, flipping it once halfway through cooking (if using alternative protein sources, skip step 1).
2. In a pan add 0.5 tbs oil, garlic, onion, pepper, Heartful Flavours 'Fiish' Sauce Seasoning and optional white parts of spring onion. Stir for 5 seconds. Add coconut water, carrot, eggplant, mushroom and air-fried tofu. Cover with lid, let it simmer for 10-15 minutes and let sauce thicken.
3. Serve with 0.75 cup cooked rice. Garnish with optional green parts of spring onion.
Each Serve Gives You:
♥ 2.5-3 serves of vegetables
♥ 1 serve of meat/alternatives
♥ 1.5 serves of grains
♥ 0.25 serve of fruit
The Australian Dietary Guidelines
Nutrition Information
Create this healthy Vietnamese Braised Tofu with Eggplant, Mushrooms and Carrot (Đậu Hủ Kho Rau Củ) and 'Fiish' Sauce. Your heart and taste buds will thank you!
Check out our recipe video!
