Easy Miso Glazed Tofu Steak with Bok Choy and Potatoes

Looking for a new tofu favorite? Surprise your taste buds with Japanese inspired Miso Glazed Tofu Steak next to the ultimate Supergreen – Bok Choy and potassium packed – Potatoes!

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What Makes This Tofu Steak So Darn Special?

Protein-Rich: Tofu is a great source of plant-based protein, ideal for vegans and vegetarians! Learn more about plant-based proteins here.

Flavorful Heart of the Dish: The miso paste brings a deep, irreplaceable umami flavor.

Nutrition-Loaded: This dish is rich in iron, calcium, and magnesium. Health is wealth, right?

Promotes Gut Health: Miso, being a fermented food, is rich in probiotics, aiding digestion.

Have you found yourself in a tofu rut? Allow this unique tofu steak recipe to refresh your culinary journey. Plus, it’s super simple to whip up!

I’ve been totally loving the stuff lately, hence I can’t help but share it with you today. Bonus: Incredibly easy to make! 

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Spotlight on Tofu Steak Ingredients

Tofu Highlights

• Excellent source of plant-based protein.
• Contains all essential amino acids.
• Balanced nutrient profile: 50% calories from protein, rest from fat and carbs.
• Rich in calcium, iron, copper, selenium, magnesium, phosphorus, and manganese.

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Is tofu a carb or protein? 

Tofu is neither a carb nor solely a protein. Tofu is actually a complete protein, meaning it contains all the essential amino acids required by the human body.

Approximately 50% of tofu’s calories come from protein, while the remaining 50% comes from fat and carbs. However, the exact distribution may vary depending on the type and brand of tofu.

💡 Did you know 100g tofu often boasts higher calcium levels than milk and offers an iron content that can rival that of beef.

funkin healthy

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🔗 Tofu Enthusiast Alert!

Dive into the rich flavors of Asian cooking with these recipes featuring tofu:

🌶️ Kung Pao Tofu: Experience the bold and authentic flavors of Sichuan cuisine.Try it out!

💪 High Protein Tofu Yaki Soba: Indulge in plant-based protein goodness with this Yaki Soba Noodles Stir-Fry. Get the recipe!

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Miso: Health Benefits

Miso has a rich history in Japan, playing a vital role in its culinary and nutritional landscape. Made by fermenting soybeans with a fungus known as Aspergillus oryzae, miso provides a distinct umami flavor that is hard to replicate. The fermentation process, which can range from a few months to several years, enhances its nutritional profile and increases the bioavailability of certain nutrients.

Miso is rich in essential minerals, such as manganese, copper, and zinc. It is also a good source of B vitamins, including folate, thiamine, and riboflavin. Moreover, miso provides probiotics, beneficial bacteria that support gut health and improve digestion.

Studies suggest that consuming miso may contribute to a reduced risk of certain cancers, heart disease, and age-related conditions. Its antioxidant properties help protect cells from damage caused by free radicals, promoting overall well-being, making it a vegan pantry essential.

🔍 Explore More Miso Dishes here.

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Bok Choy: The Perfect Pair for Tofu Steak

Bok Choy, or Chinese cabbage, is more than just a staple in Asian cuisines. It has been cherished for its nutritional benefits and distinctive taste for centuries. There are two main varieties:

1. Classic Bok Choy: With its dark green leaves, this type promises a deeper, earthy flavor.
2. Baby Bok Choy: This smaller version brings forth a gentler, sweeter flavor profile.

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💡 Cooking Tip: While a raw bok choy salad can be a crispy delight, cooking it can make certain nutrients more accessible for absorption. Don’t waste any part; both leaves and stems are packed with nutrition.

Shopping Guide: You can find fresh bok choy in many supermarkets throughout the year. For a wider range, especially if you’re seeking organic choices, an Asian grocery store might be your best bet.

💡 Did you know? Bok Choy boasts a higher Vitamin A content than many of its cruciferous veggies, including broccoli, cauliflower, cabbage, and Brussels sprouts.

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Nutritional Comparison

Nutrient	Bok Choy	Broccoli	Cauliflower	Cabbage	Brussels Sprouts
Calories	13 kcal	34 kcal	25 kcal	25 kcal	43 kcal
Total Fat	0.2 g	0.4 g	0.3 g	0.1 g	0.3 g
Cholesterol	0 mg	0 mg	0 mg	0 mg	0 mg
Sodium	65 mg	33 mg	30 mg	18 mg	25 mg
Total Carbohydrate	2.2 g	7 g	5 g	6 g	9 g
Dietary Fiber	1 g	2.4 g	2 g	2.5 g	3.8 g
Sugars	1.2 g	1.7 g	2.4 g	3.2 g	2.2 g
Protein	1.5 g	2.8 g	1.9 g	1.3 g	3.4 g
Vitamin A	89% DV	12% DV	0.3% DV	1% DV	13% DV
Vitamin C	75% DV	135% DV	80% DV	60% DV	141% DV
Calcium	10% DV	4% DV	2% DV	4% DV	4% DV
Iron	4% DV	3% DV	2% DV	2% DV	7% DV
Vitamin K	57% DV	116% DV	not significant	not significant	177% DV
Folate	17% DV	14% DV	14% DV	10% DV	15% DV
Potassium	7% DV	7% DV	9% DV	4% DV	9% DV

The values provided above might slightly differ based on different sources, farming practices, and varieties of the vegetables. Always refer to product packaging or specific nutritional databases for the most accurate and up-to-date information.

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Tofu Steak: Cooking Tips and Tricks

1. Miso: Try different types of miso (white, red, or mixed) to discover your favorite taste.
2. Bok Choy: Aim to keep bok choy slightly crunchy by not overcooking it, ensuring a delightful texture contrast.
3. Toppings: Think green onions, sesame seeds, and even a sprinkle of nori can complement the dish beautifully.
4. Tamari Substitute: If you fancy a change, swap tamari sauce with coconut aminos. It offers a comparable savory, slightly sweet taste.
5. Achieving Crispy Tofu: For a crunchy tofu steak with minimal oil, think about baking it or using an air fryer. This method yields a crispy outer layer with reduced oil content.

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Troubleshooting Tips

• Tofu Falling Apart: Freeze tofu overnight and thaw before pressing to improve texture.
• Bok Choy Overcooked: Sauté bok choy for a shorter time to retain crunch.
• Lacking Flavor: Adjust seasoning and glaze ingredients to taste.

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Preparing Your Tofu Steak: Should You Press?

Pressing tofu is key for a firmer texture. Usually, packaged tofu has lots of water that needs draining before cooking. Pressing gets rid of this water and lets tofu absorb flavors better. It also helps tofu keep its shape when cooked, so it doesn’t get mushy.

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Get Cookin’!

So, is this vegan steak worth trying?

From the tender tofu infused with umami flavors to the vibrant greens adding a nutritious twist, and the comfort of potatoes, this dish is a perfect balance of taste and health.

If you’ve experimented with tofu in other unique ways or have a favorite recipe up your sleeve, we’d love to hear about it and dont forget to send a delicious photo of your tofu steak! Tag on Instagram #funkinhealthy.

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Frequently Asked Questions

Can I freeze the tofu for a different texture? Yes, freezing tofu can result in a different texture. Freezing and thawing tofu changes its texture to be more chewy and porous. Also, after freezing, make sure to press out any excess liquid before marinating and cooking the tofu.

Can I use any tofu type? Firm or extra-firm tofu is ideal for this dish. Its texture holds well during marination and cooking.

How do I store leftover miso tofu steak? Store in an airtight container in the fridge for up to 3-4 days. Reheat on a skillet for best results.

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