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Knapperige tofu met groenten

Tofu-met-groenten

In soja zitten stoffen met een hormoonachtige invloed, dit kun je vergelijken met het vrouwelijk geslachtshormoon oestrogeen. Dit noemen we ook wel fyto-oestrogenen. Aangezien het oestrogeen-niveau tijdens de overgang zakt, is het een goed idee om vaker sojaproducten te eten. Een goede bron hiervan is tofu en tempeh. Zorg er wel voor dat de soja NIET gemanipuleerd is!

Niet iedereen weet wat te doen met een blok tofu uit de supermarkt. Daarom hier een heerlijk, makkelijk en gezond recept voor tofu met groenten. De peulvruchten zijn ook rijk aan fyto-oestrogeen. In broccoli zit veel calcium en vitamine K, dat goed is voor de botten. Kortom: gezond en lekker tegelijk.

Hoofdgerecht voor 4 personen

Ingrediënten

  • 250 g Chinese eiermie (of andere noedels naar keuze)
  • 325 g tofu naturel
  • 2 teentjes knoflook, gesnipperd of geperst
  • 3 cm verse gember, geraspt
  • 4 el ketjap asin
  • 3 el ketjap manis
  • 1 el sesamolie
  • 2 el olie
  • 400 g peultjes, broccoli, doperwtjes, groene asperges (kies hiervoor de groenten die je lekker vindt)
  • 80 g ongezouten en ongebrande cashewnoten (grofgehakt)

Bereiden

  • Wikkel het blok tofu in een theedoek, zet daarop een stapel boeken of een zware plank. Hierdoor wordt de tofu droger en neemt het de marinade beter op. Laat dit ca. een half uur zo staan.
  • Snijd de tofu in blokjes en marineer ze een half uur (mag ook langer) in de ketjap, sesamolie en de helft van de gember.
  • Kook de mie gaar, spoel met warm water en laat in een vergiet uitlekken.
  • Bak de tofu met de marinade op hoog vuur ca. 4 min. in 2 el olie.Probeer de blokjes aan alle kanten te bakken.
  • Schep de blokjes uit de wok en houd ze warm.
  • Roerbak nu de groenten met de knoflook en gember ca. 4 min, tot ze bijna beetgaar zijn.
  • Voeg de tofu en ketjap toe en bak al omscheppend nog ca. 2 min.
  • Schep de mie door het gerecht, warm alles goed door en bestrooi met grof gehakte cashewnoten. U kunt er natuurlijk ook voor kiezen de mie (of andere noedels) weg te laten en alleen de groenten en tofu te eten.

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