Miso-glazed tofu steaks with bean sprout salad and egg strands

Treat yourself to a flavor explosion with our recipe for delicious miso-glazed tofu steaks with bean sprout salad and egg strands! Take your taste buds on an exotic journey as tofu simmers in a delicious Japanese-style marinade to create irresistibly savory bites. But we don’t stop there! The tofu steals the show as it takes center stage in a tangy, Korean-inspired salad, boasting a vibrant mix of colors and a deliciously crunchy texture. Get ready for a delicious experience that perfectly combines the best of both worlds!

Ingredients

  • 300g bean sprouts
  • 1 red bell pepper, deseeded and cut into thin strips
  • 100g radishes (approx. 12), cleaned and quartered
  • 2 spring onions, thinly sliced ​​diagonally
  • 75g pack of pea sprouts
  • 50g roasted peanuts, coarsely chopped, for serving
  • 3 tbsp rice vinegar
  • 2 tbsp salt-reduced soy sauce
  • 1 tbsp powdered sugar
  • 1 garlic clove, crushed
  • 1 cm piece of ginger, peeled and finely grated
  • 3 tablespoons sunflower oil or rapeseed oil
  • 400g fresh, firm tofu (we used 2 x 200g blocks)
  • 1 tbsp miso paste
  • 150 ml mirin
  • 75 ml reduced salt soy sauce
  • 3 large eggs
  • 1 tbsp mirin
  • ½ tsp sunflower oil or rapeseed oil

Preparation steps

  1. Prepare the bean sprout salad.
    1. Place the bean sprouts in a bowl and cover with boiling water.
    2. Let sit for 2 minutes, then drain well and let cool, stirring occasionally with your hand to speed up cooling.
    3. Mix with peppers, radishes and spring onions.
  • For the dressing, mix all the ingredients except the oil until the sugar has dissolved.
  • Slowly drizzle in the oil while stirring so that it emulsifies.
  • Stir the dressing into the bean sprout mixture and chill until ready to serve, stirring occasionally.
  • Drain the tofu, wrap the entire block in paper towels and press lightly to absorb excess moisture.
  • Unwrap and cut in half in the middle, then cut in half again diagonally to create four triangles.
  • If you use 2 packs you will end up with 8 smaller triangles.
  • To make the tofu glaze, place the miso paste in a cup and add 2 tablespoons boiling water.
  • Whisk with a fork until smooth.
  • Pour into a pan that will fit the tofu in a single layer.
  • Add mirin and soy sauce, stir and bring to the boil.
  • Add the tofu to the sauce and simmer for 15 minutes, carefully turning the tofu halfway through.
  • Preheat the oven to 220°C/200°C fan/gas 7.
  • Line a baking tray with baking paper.
  • Carefully lift the tofu from the sauce and place it on the tray.
  • Cook in the oven for 15 minutes, then turn off the oven and let the tofu keep warm.
  • Meanwhile, to thicken the glaze, increase the heat to a medium simmer, stirring occasionally until it forms a syrup. Put aside.
  • To make the egg strands, mix eggs and mirin with 2 tablespoons cold water and a large pinch of salt until well mixed but not foamy.
  • Heat a medium non-stick pan over low to medium heat, add the oil and spread it over the surface with a spatula.
  • Pour in a quarter of the egg mixture and stir until the bottom of the pan is coated and a very thin omelette forms.
  • Cook until the top is dry and the bottom is firm but not too brown, about 4-5 minutes.
  • Carefully remove from pan (no need to flip) and place on a plate.
  • Repeat with the rest of the mixture, adding a little more oil if the pan seems dry.
  • Stack the omelets on top of each other and let cool.
  • Don’t worry if they crack or bend, but stack them as flat as possible.
  • Once cool enough to handle, gently roll them up into a tight sausage and use a sharp knife to cut them into thin slices.
  • Remove the tofu from the oven and use the back of a spoon to spoon and spread some of the glaze onto each piece.
  • (If the glaze has cooled completely and is too thick, reheat gently until it is spoonable).
  • Save the remaining glaze for last.
  • To serve, place the bean sprout salad on a plate.
  • Place the tofu steaks on the salad and sprinkle with the ice cream strands, peanuts and pea shoots.
  • Finish with a drizzle of glaze.
  • Nutritional Information

    Equipment and tools

    • dulcimer
    • Knife
    • Large mixing bowl
    • Small mixing bowl
    • Garlic press
    • grater
    • Large frying pan
    • Whisk
    • spatula
    • baking tray

    Allergen information

    This recipe contains soy and peanuts. Please check all ingredients for possible allergens.

    Storage and leftovers

    • The tofu steaks can be stored in an airtight container in the refrigerator for up to 3 days.
    • The bean sprout salad is best enjoyed fresh, but leftovers can be stored in the refrigerator for up to 2 days.
    • The egg strands can be stored in an airtight container in the refrigerator for up to 2 days.
    • Peanuts can be stored in a cool, dry place for several months.

    Health Benefits of Miso Glazed Tofu Steaks with Bean Sprout Salad and Egg Strands

    Miso-glazed tofu steaks with bean sprout salad and egg strands not only delight your taste buds, but also offer numerous health benefits. Packed with nutrient-dense ingredients, this dish is both delicious and nutritious.

    1. Tofu: A high-quality source of protein

    The star of the dish is tofu, an excellent source of plant-based protein. With 400g of fresh, firm tofu in this recipe, you get a hefty dose of protein that helps build and repair tissue in the body. Tofu also contains all essential amino acids, making it a complete source of protein, ideal for vegetarians and vegans.

    2. Bean Sprouts: A vitamin-packed crunch

    The 300g of bean sprouts used in this recipe are rich in vitamins and minerals. Bean sprouts provide a good amount of vitamin C, which boosts immunity and promotes collagen production for healthy skin. They also contain vitamin K, which is important for blood clotting, and vitamin A, which supports eye health and proper immune system function.

    3. Red Pepper: Rich in antioxidants

    The bright red pepper in this dish not only adds a pop of color, but also brings numerous health benefits. Red peppers are rich in antioxidants, especially vitamin C and carotenoids. These antioxidants help protect cells from damage caused by harmful free radicals, reducing the risk of chronic diseases.

    4. Radishes: A natural detoxifier

    With their peppery taste and crunchy consistency, radishes contribute to the detoxification process in the body. The 100g of radishes used here contain compounds that support the liver in eliminating toxins from the body, improving overall digestion and promoting healthy metabolism.

    5. Eggs: A nutritional powerhouse

    Eggs are a great source of several essential nutrients, including vitamins B12 and D, selenium and choline. The 3 large eggs in this recipe provide important nutrients for brain health, support bone strength, and promote proper nerve function. Eggs also provide a generous amount of high-quality protein.

    6. Pea Sprouts: A nutrient-rich leafy green

    The 75g pack of pea sprouts gives the dish a delicate taste and a wealth of nutrients. Pea sprouts are rich in vitamin A, vitamin C, vitamin K and folic acid. They are also a good source of fiber, which aids digestion and helps maintain a healthy weight.

    7. Miso Glaze: A fermented superfood

    Miso paste, used to glaze the tofu steaks, is a traditional Japanese ingredient made from fermented soybeans. This fermentation process increases the bioavailability of nutrients and delivers beneficial probiotics to your gut. Rich in antioxidants, B vitamins and minerals such as copper and manganese, miso contributes to a healthy immune system and improved digestion.

    In summary, this recipe for Miso Glazed Tofu Steaks with Bean Sprout Salad and Eggs is not only a delicious meal but is also incredibly beneficial for your health. With its combination of protein-rich tofu, vitamin-rich vegetables and nutritious miso paste, this dish provides essential nutrients to support your overall well-being.

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