Are you looking for something to make with Tofu? You have to try this asian inspired Tofu Veggie Stir-Fry. It is incredibly easy to make. I especially love it plated alongside basmati rice in an almost Yin Yang style! What makes Tofu Veggie Stir Fry Recipe unique is the addition of a Japanese Sea Vegetable, Arame. If you haven’t heard of sea vegetables before, read on. This tasty recipe is a great way to start cooking with sea vegetables!
What are Sea Vegetables?
Sea Vegetables are simply that – plants known as algae ( brown, red, green) that grow in the ocean. And Arame is is just one of the many species of seaweed. It comes packaged and in its dried state as long brown strands. You reconstitute it with water and within just a few minutes, it’s ready to use. Don’t be discouraged by their weird look! Arame is one of my favorites for its sweet and mild flavor. Once you get used to the flavor, you can use it in many recipes. It is very adaptable for many uses and can be added to salads, sautés, soups, and even baked goods.
DYK: Nori, the common wrapper to make sushi, is a sea vegetable!
Is Arame healthy?
Arame is super healthy! Asian countries have touted the many holistic health benefits of sea vegetables. Arame is packed with vitamins and minerals and especially high in iodine, iron, vitamin A, magnesium, calcium. It is loaded with phytonutrients and antioxidants!
Where can I buy sea vegetables?
Most often, I purchase my sea vegetables at Whole Foods Markets. They are usually located down the aisle with other ethnic food items, in the Asian section.
I recommend Eden brand Sea Vegetables because they are one of the highest quality brands in the world. These sea vegetables are hand harvested in pristine, environmentally protected seas. All of Eden Sea Vegetables, except Eden Organic Dulse, come from Japan where they are continuously fed and cleansed by Arctic Currents. They are collected off shorelines that are protected as national natural treasures.
Eden has 14 different types of sea vegetables:
- Agar Agar Bars and Agar Agar Flakes
- Kombu also known as kelp
- Dulse Flakes and Whole Leaf Dulse
- Mekabu Wakame
- Wakame and Wakame Flakes
- Untoasted Nori, Toasted Sushi Nori, Toasted Nori Krinkles and Spicy Nori Strips
One of my concerns years after the Fukushima nuclear disaster in 2011, was the contamination of the waters in the Pacific Ocean. EDEN has assured that all food imported from Japan is multi-radionuclide tested (both in Japan and in the USA), to ensure safety.
Another brand to make note of is Maine Coast Sea Vegetables. They are certified organic, GMO-free and sustainably harvested. I try to stick with brands that are doing the right thing environmentally.
What are White Beech Mushrooms?
I am a mushroom lover! When I saw White Beech Mushrooms in the market, I jumped on getting them. This gourmet east asian mushroom has a firm texture and possess a mildly sweet, nutty taste. If packaged in a cluster format, simply cut off and discard the base of the cluster. It is very versatile and can be used either whole or sliced. If eaten uncooked, Beech Mushrooms have a strong, bitter flavor. I recommend cooking them. It transforms the flavor and makes them more digestible and nutritious.
For additional recipes using sea vegetables, try my Roasted Red Pepper & Garlic Hummus. In that post, I also give some great tips on how to use an Instant Pot. It works amazing for cooking rice!Print
Tofu Veggie Stir-Fry is an easy to make asian inspired meal. With the addition of arame, an asian sea vegetable, it is packed with vitamins, nutrients and antioxidants.
1 cup Basmati Rice
1 ½ cups water
¼ teaspoon salt
1 package tofu
¼ cup arame
1 red pepper
2 large carrots
1 3.5 ounce package mushrooms (white beech or shiitake)
2 baby bok choy
3 green onions
2 tablespoons olive oil
2 tablespoons shoyu
2 tablespoon Mirin rice cooking wine
1 teaspoon freshly grated ginger
1 cup vegetable broth
1 tablespoon mellow white miso paste
¼ teaspoon red pepper chili flakes (optional)
2 tablespoons cilantro, chopped
- Start by preparing the rice first in an Instant Pot (or see package for cooktop directions). Place the rice, water and salt in the Instant Pot. Press the pressure cook button on the panel for Rice, cook 15 minutes, release the steam naturally for 10 minutes, uncover and fluff with a fork. Keep warm with cover on until stir-fry is done.
- Place tofu in a strainer with a weighted bowl to release some liquid from the tofu. Place the arame in a measure cup and cover with 1 cup water.
- Prep the ingredients: chop shallot, dice red pepper, slice carrot diagonally, trim ends of mushroom and cut into bite size pieces, slice bok choy crosswise and slice green onions.
- Heat 1 tablespoon olive oil in a non stick pan (or wok). Cook the shallots for 2 minutes, add the red pepper, carrots and cook for 5 – 7 minutes.
- Add the mushrooms, bok choy, green onions and cook an additional 7 – 8 minutes. Remove from the pan and place in a covered bowl to keep warm.
- Strain & rinse arame well.
- In the same pan, heat 1 tablespoon olive oil and sear the tofu on all sides. Add the shoyu, mirin, ginger and vegetable broth. Heat and remove 2 tablespoons of broth from pan, stir into a measuring cup with miso to dissolve. Add the vegetables that were set aside and the strained arame. Add miso & broth mixture to pan and stir thoroughly. Optional: Add chili pepper flakes to taste.
- Plate side by side in a bowl with rice (or on top). Top with chopped cilantro and serve.
I recommend using an Instant Pot for the rice. It will reduce the cooking time and also taste great!
Keywords: vegan tofu stir fry, bok choy stir fry, vegan bok choy recipe, tofu stir fry rice, arame seaweed recipe