Vegetarian Chop Suey
SOURCE: Spice it up! Winter 2017/2018
Ingredients
Adjust Servings:
| 3/4 cup long grain white rice | |
| 1 1/2 cups water | |
| 350g tofu extra firm, cut into 1/2" cubes | |
| 2 tablespoons canola oil | |
MISO SAUCE |
|
| 3 tablespoons white miso paste (Miso should be used sparingly to add a burst of flavour to recipes because it is high in sodium. Compare labels and choose the lowest sodium miso available at your store. We used a product with 140mg Na/teaspoon.) | |
| 2 tablespoons rice wine vinegar | |
| 2 tablespoons water | |
| 1 tablespoon honey | |
| 1 tablespoon sesame oil | |
| 1 cup celery cut on the bias 1/4" | |
| 1 cup mushrooms sliced | |
| 1 cup red pepper sliced 1/4" | |
| 1 1/2 cups bean sprouts | |
| 2 teaspoons ginger grated | |
| 1 teaspoon garlic minced |
Nutrient Analysis | |||||||||||||||||||
|
PER SERVING: RENAL EXCHANGE: | |||||||||||||||||||
| Calories | 367Kcal | ||||||||||||||||||
| Protein | 14g | ||||||||||||||||||
| Carbohydrates | 45g | ||||||||||||||||||
| Fibre | 4g | ||||||||||||||||||
| Total Fat | 12g | ||||||||||||||||||
| Saturated Fat | 1g | ||||||||||||||||||
| Cholesterol | 0mg | ||||||||||||||||||
| Sodium | 357mg | ||||||||||||||||||
| Potassium | 490mg | ||||||||||||||||||
| Phosphorus | 237mg | ||||||||||||||||||
Tip: Create your own chop suey recipes by trying different vegetable/protein combinations with our miso sauce.
Vegetarian Chop Suey:
Downloadable/printer-friendly version
Ingredients
-
3/4 cup long grain white rice
-
1 1/2 cups water
-
350g tofu extra firm, cut into 1/2" cubes
-
2 tablespoons canola oil
-
MISO SAUCE
-
3 tablespoons white miso paste (Miso should be used sparingly to add a burst of flavour to recipes because it is high in sodium. Compare labels and choose the lowest sodium miso available at your store. We used a product with 140mg Na/teaspoon.)
-
2 tablespoons rice wine vinegar
-
2 tablespoons water
-
1 tablespoon honey
-
1 tablespoon sesame oil
-
1 cup celery cut on the bias 1/4"
-
1 cup mushrooms sliced
-
1 cup red pepper sliced 1/4"
-
1 1/2 cups bean sprouts
-
2 teaspoons ginger grated
-
1 teaspoon garlic minced
Preparation
|
1
Done
|
To prepare the rice, bring water to a boil. Add rice. Simmer covered for 15–20 minutes until water is absorbed. Remove from heat. |
|
2
Done
|
To prepare tofu, heat oil over medium heat in a non-stick frying pan. Add diced tofu and brown, approximately 2–3 minutes per side. Remove tofu from pan and set aside. Reserve pan with residual oil. |
|
3
Done
|
To prepare the miso sauce, add the miso paste, rice wine vinegar, water, honey, and sesame oil to a small mixing bowl. Whisk well to combine. Refrigerate. |
|
4
Done
|
To prepare the stir fry, to the same non-stick frying pan over high heat, add celery, mushrooms, red peppers, bean sprouts, ginger and garlic. Sauté for 2–3 minutes until vegetables are tender crisp. |
|
5
Done
|
Add miso sauce and tofu. Simmer for 2–3 minutes until sauce reduces and stir fry is heated through. |
|
6
Done
|
Serve immediately on a bed of rice. |
