Tofu Veggie Stir-Fry is an asian inspired dish, that is plated alongside basmati rice. What makes this recipe unique is the addition of a Japanese Sea Vegetable – Arame. Haven’t heard of sea vegetables before … well read on to learn more. This tasty recipe is a great way to start cooking with sea vegetables!
What are Sea Vegetables?
Sea Vegetables are aquatic plants known as algae ( brown, red, green) that grow in the ocean. Arame is is just one of the many species of seaweed used in Asian cuisine. It comes in its dried state as long brown strands, and is reconstituted with water within just a few minutes. Arame is one of my favorites for its sweet, mild flavor. 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?
Asian countries have touted the many holistic health benefits of sea vegetables. Arame, one of the many sea vegetables, is packed with vitamins and minerals and especially high in iodine, iron, vitamin A, magnesium, calcium. And, it is loaded with phytonutrients and antioxidants!
Where can I buy sea vegetables?
Sea Vegetables can be purchased at most healthy food markets. It is usually located in the Asian section. It is a regularly stocked item at Whole Foods Markets.
Eden brand Sea Vegetables are one of the highest quality in the world, and 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; Arame; Hiziki; 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.
What are White Beech Mushrooms?
I am a mushroom lover so 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, but cooking transforms the flavor and makes them more digestible and nutritious.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 1/2 cups water
1/4 teaspoon salt
1 package tofu
1/4 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
1/4 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.
Keywords: vegan tofu stir fry, bok choy stir fry, vegan bok choy recipe, tofu stir fry rice, arame seaweed recipe