Tofu in vegan oyster sauce (with rice noodles and veggies)

Somi Igbene PhD ANutrMarch 11, 2021

Want dinner right now? Try this scrummy tofu in vegan oyster sauce. It pairs perfectly with rice noodles and steamed veggies.

Tofu is an excellent source of plant-based protein, and when fortified, vitamin D and B12. Asparagus and broccoli provide folate, which is crucial for women, particularly during pregnancy. 

Vegan oyster sauce?

Yes, you read that correctly. Vegan versions of almost all meat-based food and condiments are available these days if you look hard enough.

Lee Kum Kee makes a tasty vegan oyster sauce with dried shiitake mushrooms. Although Lee Kum Kee brand it a vegetarian oyster sauce, it is vegan.

The ingredients include: Water, Sugar, Soy Sauce (Water, Soybeans, Salt, Corn Starch), Salt, Modified Corn Starch, Yeast Extract (Yeast Extract, Salt, Water), Colour (E150a), Dried Mushrooms. 

The vegan sauce delivers the classic umami flavour, much like the original, and it is gluten-free. However, it is less intense than the original, so you may need to use larger quantities in your recipes.

Before we get to the recipe, let’s explore the

Nutritional Benefits of Tofu in Vegan Oyster Sauce with Rice noodles and Veggies

With an estimated glycaemic load (GL) of 1.4, this meal is a low-GL meal, meaning that it won’t spike your blood sugar levels. This meal is rich in:

1 | Calcium: Your body contains more calcium than any other mineral. Calcium is important for strong bones and teeth, and to help your muscles contract, produce energy and transmit messages along nerves.

Calcium deficiencies cause sleeplessness, muscle cramps or twitching, arthritis or joint pain, tooth decay and high blood pressure.

This meal is an excellent calcium source, providing 923mg or 115% of the daily recommended intake (RI) per serving.

2 | Vitamin B12: You need vitamin B12 to maintain a healthy nervous system; Your body needs it to produce myelin sheaths, a covering that protects the nerves and speeds up electric signals along the nerve. Vitamin B12 is also vital to produce red blood cells.

Vitamin B12 deficiencies cause anaemia, poor memory, irritability and anxiety, and tender or sore muscles.

This meal is an excellent vitamin B12 source, providing 1µg or 40% of the daily RI. Please note that this meal is only a source of vitamin B12 because the tofu is fortified. Unfortified tofu is never a reliable B12 source.

3 | Vitamin C: Vitamin C is a powerful antioxidant that boosts immunity and maintains skin and dental health. It also helps your body to absorb iron and folic acid effectively.

Vitamin C deficiencies can cause bleeding gums, frequent colds and infections, and poor wound healing.

This recipe is an excellent vitamin C source, providing 76mg or 95% of the daily RI.

4 | Iron: Iron is important to transport oxygen around the body, boost energy and maintain a healthy immune system. Iron from animal-based foods is easier to absorb than plant foods. But eating vitamin C rich foods with plant-based sources of iron improves absorption.

Iron deficiencies cause pale skin, brittle fingernails, fatigue, and hair loss.

This recipe is an excellent iron source, providing 5.4mg or 39% of the daily RI.

 

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How to cook

Ingredients

  • 45g vermicelli rice noodles
  • 80g broccolini, steamed
  • 80g asparagus, steamed
  • 125g firm tofu, diced
  • 1 spring onion (scallion), chopped
  • 1 1/2 tablespoons vegetarian oyster sauce
  • 2 tablespoons water
  • 1/4 teaspoon toasted sesame oil
  • 1/2 teaspoon olive oil

Directions

  1. Line a baking tray with parchment paper then heat oven to 20o°C. Place tofu on a baking tray and bake for 25 minutes until golden brown on all sides.
  2. Put tofu in a medium bowl then tip in oyster sauce and sesame oil. Toss to coat evenly.
  3. Heat a teaspoon of olive oil in a non-stick frypan then add spring onions and fry for 1-2 minutes. Add tofu with its marinade and continue to cook for 2 minutes. Add water to loosen, cook for 1 minute then take the pan off the heat.
  4. Meanwhile, cook noodles according to package instructions then tip into a bowl. Top with tofu and serve with steamed veggies.
  5. Enjoy

 

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Tofu in Vegan Oyster Sauce | Somi Igbene

Tofu in vegan oyster sauce (with rice noodles and veggies)

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: Serves 1 1x
  • Category: Lunch/Dinner

Description

Want dinner right now? Try this scrummy tofu in vegan oyster sauce. It pairs perfectly with rice noodles and steamed vegetables.  


Ingredients

Scale
  • 45g vermicelli rice noodles
  • 80g broccolini, steamed
  • 80g asparagus, steamed
  • 125g firm tofu, diced
  • 1 spring onion (scallion), chopped
  • 1 1/2 tablespoons vegetarian oyster sauce
  • 2 tablespoons water
  • 1/4 teaspoon toasted sesame oil
  • 1/2 teaspoon olive oil

Instructions

  1. Line a baking tray with parchment paper then heat oven to 20o°C. Place tofu on baking tray and bake for 25 minutes until golden brown on all sides.
  2. Put tofu in a medium bowl then tip in oyster sauce and sesame oil. Toss to coat evenly.
  3. Heat a teaspoon of olive oil in a non-stick fry pan then add spring onions and fry for 1-2 minutes. Add tofu with its marinade and continue to cook for 2 minutes. Add water to loosen, cook for 1 minute then take the pan off the heat.
  4. Meanwhile cook noodles according to package instructions then tip into a bowl. Top with tofu and serve with steamed veggies.
  5. Enjoy

Notes

Swap rice noodles for whole wheat or egg noodles.

Swap tofu for tempeh or soya chunks. And if you eat them, prawns, chicken and beef work great too!


Nutrition

  • Serving Size: Per Serving
  • Calories: 459
  • Sugar: 8g
  • Sodium: 983mg
  • Fat: 15.9g
  • Saturated Fat: 2.5g
  • Unsaturated Fat: 4.8g
  • Trans Fat: 0g
  • Carbohydrates: 50g
  • Fiber: 8.5g
  • Protein: 29.1g
  • Cholesterol: 0mg

Keywords: Tofu, Vegan, Oyster sauce

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