Coconut Tofu Stir-fry
Serves 2-4
Here is a quick, tasty, & nutrition weeknight dinner! It’s a perfect combo of the cooking trifecta: salt, acid, & heat.
Coconut meat is highly nutritious and rich in fiber. Coconut milk, cream, and oil are high in healthy mid-chain triglycerides (MCTs) AKA mid-chain fatty acids (MCFAs), and coconut water provides loads of electrolytes.
The fruit is made up of the shell, kernel (meat), and water. A medium-sized coconut can provide almost all daily-required essential minerals, vitamins, and energy. Coconuts are full of lauric acid, the important saturated fatty acid that increases good-HDL, helping regulate cholesterol levels in the blood. Lactose-free, it is an excellent substitute for anyone allergic to dairy or nut and grain-based milks.
From a western medicine perspective, coconut aids in regulating digestion, iron and mineral deficiency, supports heart health, weight loss, lowers cholesterol, Crohn’s, IBS, rejuvenates skin and hair, improves blood pressure, stabilizes insulin, brain function, Alzheimer’s, Parkinson’s disease, stroke, and tooth decay.
In TCM nutrition, coconuts(Ye Zi) are considered to tonify Qi, Yin, and Jing(essence), nourish Blood, promote Fluids, promote Urination, and kill parasites.
Ingredients
1 14-oz. block extra-firm tofu Kosher salt
1 Tbsp. plus 1 tsp. sambal oelek
1 Tbsp. plus soy sauce or tamari
2 tsp. light or dark brown sugar
1 lime
8 oz. green beans
2 garlic cloves
1 1" piece ginger
1 bunch basil
3 Tbsp. vegetable oil, divided
1/4 cup unsweetened shredded coconut
Short-grain or jasmine rice (for serving)
Preparation
Step 1
Drain one 14-oz. block extra-firm tofu and slice 1⁄2" thick. Arrange in a single layer on a kitchen towel set on a rimmed baking sheet or dry cutting board. Season lightly with kosher salt. Wrap towel over tofu like you’re tucking it in and press to expel some moisture. Set aside.
Step 2
Mix 1 Tbsp plus 1 1⁄2 tsp of sambal oelek, 1 Tbsp plus 1 1⁄2 tsp of soy sauce or tamari, 2 tsp light or dark brown sugar, and 1 Tbsp water in a small bowl to combine. Cut 1 lime in half; squeeze juice from 1 half into sambal mixture and stir again; set aside. Cut remaining lime half into wedges and set aside for serving.
Step 3
Trim 8 oz. green beans and cut into 1⁄4" pieces. Peel 2 garlic cloves and coarsely chop. Then peel one 1" piece ginger and coarsely chop. Very coarsely chop basil leaves from 1 bunch basil to measure 1 loosely packed cup. Set green beans, garlic, ginger, and basil aside.
Step 4
Heat 2 Tbsp. vegetable oil in a large nonstick skillet over medium-high. Unwrap reserved tofu and arrange in pan in a single layer. Cook, undisturbed, until golden brown underneath, about 4 minutes. Turn over and cook until other sides are golden brown, about 4 minutes. Sprinkle 1⁄4 cup unsweetened shredded coconut over tofu and cook, turning often to prevent burning, until tofu is coated and coconut is toasted, about 2 minutes. Transfer to a rimmed baking sheet; season lightly with salt.
Step 5
Heat remaining 1 Tbsp vegetable oil over medium-high. Add reserved green beans and toss to coat; season lightly with salt. Cook, stirring, 30 seconds. Reduce heat to medium, add 1 Tbsp. water, and cover pan. Cook until beans are crisp-tender, about 3 minutes. Uncover pan and add reserved garlic and ginger. Cook, stirring, until fragrant, about 30 seconds. Return tofu to pan and add reserved sambal mixture. Cook, tossing gently, until sauce is nearly evaporated, about 30 seconds. Taste stir-fry and season with more salt if needed. Remove from heat and gently toss in reserved basil.
Step 6
Divide short-grain or jasmine rice among bowls; top with stir-fry. Serve with reserved lime wedges for squeezing over.
recipe and photo credits to Bon Appetit
