Pan-Seared Tofu with Mixed Vegetables
(Cancer Prevention Recipe) Assorted Tofu and Vegetable Grill
Tired of plain pan-fried tofu? This recipe elevates simple tofu by grilling it alongside a variety of vegetables, offering delightful textural contrasts and a fun selection of bites. It’s a fantastic way to enjoy a meal that’s both delicious and beneficial for health, especially when incorporating ingredients known for cancer-preventive properties. Perfect for a wholesome family dinner!
Main Ingredients
- 1/2 block Firm Tofu (approx. 150-200g)
- 1/2 Eggplant
- 1/4 Zucchini
- 5-6 cloves Whole Garlic
- 1/2 cup Stir-fried Kimchi
Cooking Instructions
Step 1
Begin by thoroughly washing all the vegetables. Slice the eggplant and zucchini into approximately 0.7cm thick rounds. Peel the whole garlic cloves. Pat the tofu block dry with paper towels and then slice it into 1.5cm thick pieces – this thickness ensures a perfect crispy exterior and tender interior after cooking.
Step 2
Heat a non-stick pan over medium-low heat and add the perilla oil. Place the sliced tofu and whole garlic cloves in the pan. Pan-fry them, turning occasionally, until each side of the tofu is golden brown and slightly crispy. Roasting the garlic alongside the tofu will infuse it with a wonderful aroma and flavor.
Step 3
Once the tofu is nicely browned, gently push it to one side of the pan. Add the sliced zucchini and eggplant to the empty space. Continue to cook over medium-low heat until the vegetables are tender and lightly golden. Be careful not to overcook the eggplant and zucchini, as they can become mushy.
Step 4
When all ingredients are beautifully cooked, arrange the tofu, zucchini, eggplant, and garlic on a serving plate. Top with the warmed stir-fried kimchi. The combination of the spicy kimchi, the mild, tender vegetables, and the soft tofu creates a delightful and satisfying meal or side dish. For an extra touch of flavor, you can also serve with a simple dipping sauce made from 1 Tbsp soy sauce, 1/2 Tbsp sesame oil, and a pinch of toasted sesame seeds.
