Heart-Healthy Yong Tau Foo
Discover the wholesome, nutrient-packed indulgence of Heart-Healthy Yong Tau Foo, a nourishing twist on the beloved Southeast Asian dish! This recipe centers around stuffed vegetables like eggplant, bell pepper, and bitter melon (or zucchini for a milder option), filled with a flavorful mixture of crumbled tofu, low-sodium soy sauce, miso, garlic, and fresh coriander. Lightly seared and simmered in a fragrant low-sodium vegetable broth with shiitake mushrooms and broccoli, this dish is perfect for those seeking a low-fat, high-fiber meal that's gentle on the heart. Customizable with optional rice noodles and brightened by bean sprouts and lime wedges, this easy-to-prepare recipe is ideal for meal prepping or serving as a light but hearty dinner. Whether you're embracing clean eating or exploring Asian-inspired cooking, Heart-Healthy Yong Tau Foo delivers vibrant flavors with a guilt-free approach!
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Recipe Information
Ingredients
- 300 grams Firm tofu
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Miso paste (white or light)
- 3 cloves Garlic cloves, minced
- 2 tablespoons Fresh coriander, chopped
- 1 medium Eggplant
- 1 large Red bell pepper
- 1 medium Bitter melon (or zucchini as a milder alternative)
- 150 grams Broccoli florets
- 4 cups Low-sodium vegetable broth
- 6 pieces Shiitake mushrooms (fresh or rehydrated dried)
- 100 grams Bean sprouts, rinsed
- 100 grams Rice noodles (optional, for serving)
- 1 teaspoon Sesame oil
- 4 pieces Lime wedges
Instructions
Press the tofu to remove excess water by placing it between two plates with a weight on top. Let it sit for 15 minutes.
In a mixing bowl, crumble the pressed tofu and mix in minced garlic, low-sodium soy sauce, miso paste, and coriander until a cohesive filling is formed.
Prepare the vegetables: slice the eggplant and red bell pepper into 2-inch chunks. Cut the bitter melon or zucchini into 1-inch thick rounds and scoop out the seeds to create a cavity for stuffing.
Stuff each vegetable piece (eggplant, bell pepper, bitter melon/zucchini) with the tofu mixture, pressing gently to secure the filling.
In a large saucepan or wok, heat a teaspoon of sesame oil over medium heat. Lightly sear the stuffed vegetables on each side until golden. Remove and set aside.
In the same saucepan, pour in the low-sodium vegetable broth. Bring to a gentle simmer.
Add the shiitake mushrooms and broccoli florets to the broth. Simmer for 5 minutes until tender.
Carefully add the stuffed vegetables into the broth and simmer for an additional 7-10 minutes until the filling is cooked through.
If serving with rice noodles, cook the noodles according to package instructions and divide them into bowls.
To serve, ladle the broth, vegetables, and mushrooms over the noodles or directly into bowls. Garnish with fresh bean sprouts and serve with lime wedges on the side.
Nutrition Facts
Calories |
1002 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.9 g | 41% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2841 mg | 124% | |
| Total Carbohydrate | 140.3 g | 51% | |
| Dietary Fiber | 37.8 g | 135% | |
| Total Sugars | 42.4 g | ||
| Protein | 59.9 g | 120% | |
| Vitamin D | 3.0 mcg | 15% | |
| Calcium | 719 mg | 55% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 3835 mg | 82% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
