Madhu Knits and Cooks

Recipe, knitting, and sewing project notes

Tag: Cooking — Healthy Options

  • Three Cup Tofu with Awesome New Pan-Fried Tofu Technique

    This post couples a new tofu cooking technique with a new recipe I've been wanting to try for some time.

    The good news is that the new tofu prep technique worked fantastically well.  The bad news is that the recipe I cobbled together from various Internet sources (Three Cup Tofu) fell short of expectations.  

    Three Cup Tofu Cooked

    The tofu prep technique was disarmingly simple and produced restaurant-quality textures.  I first learned of this approach from a friend who had me over for the most delicious tofu meal and nonchalantly described his approach as just tossing the tofu with cornstarch, pan-frying and then adding to the other ingredients you want.  

    Doubting it could be this simple, I turned to the internet to find a more "formal" approach because I assumed there was a lot more I needed to do.  Learning more though, it turns out my friend's directions were completely right!

    Using the Kitchn's approach, I started by pressing out excess water from my firm tofu block with a large can of tomatoes.  

    Pan Fried Tofu - Pressing out Liquid

    After about 30 minutes, I then cut the denser tofu into 3/4 – 1 inch cubes.

    Pan Fried Tofu - Pressed Tofu Cut

    Then sprinkled the tofu with salt and a heavy amount of cornstarch (approx. 3 tbsp), ultimately coating evenly.  The tofu started to look a bit gummy and sticky at this point.

    Pan Fried Tofu - Cornstarch Sprinkled on Tp

    Pan Fried Tofu with Cornstarch Rubbed In

    Then I warmed a tablespoon or two of vegetable oil on medium-high heat.  When hot, I added the tofu and tossed every few minutes until all sides were browned.

    Pan Fried Tofu - in Frying Pan

    Pan Fried Tofu - Starting to Brown

    Pan Fried Tofu - Browned and Cooling

    I then started preparations for my attempt at Three Cup Tofu, the modified Taiwanese version of the famed Three Cup Chicken.  I cobbled together a few internet recipes to come up with my approach, heavily relying on The Vegan Word and The Cooking of Joy for my version.  

    Unfortunately, what I ended up with was incredibly salty and heavy, and didn't feature the lightness of my favorite restaurant version.  I think I'll significantly reduce the amount of soy sauce in the next go-round and also add more basil.  It definitely was a tasty dish, just really had too much salt to be enjoyable.

    Three Cup Tofu – first attempt

    Ingredients

    • 1 package prepared tofu (see above)
    • 1.5 tbsp .vegetable oil
    • 4 cloves garlic, sliced
    • 2 tsp. sliced ginger
    • 1 scallion, diced
    • 2 tsp. sesame oil
    • 4 tbsp. Shaoxing cooking wine
    • 4 tbsp. soy sauce (1 tbsp. dark, 3 tbsp. light – will probably go to 2 tbsp. light next time)
    • 1/3 cup chopped basil

    Directions

    • Heat oil with 4 cloves garlic in a nonstick skillet on medium-high heat.

    Three Cup Tofu - Seasonings

    • When garlic starts to cook, add ginger and scallion.  Saute for 15 – 30 seconds or until fragrant

    Three Cup Tofu - Seasonings on Pan

    • Add the tofu, and then the remaining sauce ingredients.  Cook the mixture down on medium-high heat for approx. 10 minutes.

    Three Cup Tofu - Cooking on Pan

    • Add chopped basil, stir the mixture, and turn off the heat.  Serve immediately.

     

  • Pan-Fried Vegetarian Dumplings Two Ways – Lot of Prep Time, But Worth the Effort!

    Eating delicious homemade dumplings at a friend's house last month inspired me to finally make dumplings at home.  

    I didn't make my dumplings completely from scratch as I used prepared egg roll wrappers as the dumpling skins.  While that step made the process easier, it was still a bit time consuming to fill and roll the ~4 main course servings of dumplings on a weeknight (would be great weekend activity).

    Dumplings - Pan Fried

    To achieve the perfectly steamed and pan-fried textures, I used Serious Eats great technique for browning the bottoms of the skins in a non-stick pan before adding some water to steam the interior and exterior of the dumplings.  It worked out really well, though I would probably start with an eighth cup of water rather than a quarter per pan so it doesn't take too long to steam the dumplings (and concurrently overcook them).

    I also improvised the filling, using a mix of just boiled fresh summer corn and 4 oz. of a baked tofu cutlet for two different interiors.  The result for both was a bit bland (though the corn filling was marginally better), but nothing some soy sauce, vinegar and hot sauce couldn't cure.  That being said, I think I'll play with these fillings further to get them to pop a bit more.  

    To the recipe!

    Pan-Fried Vegetarian Dumplings Two Ways

    Ingredients

    • kernels from 1 ear fresh corn on the cob, just boiled and striped
    • 4. oz of tofu cutlet diced
    • 1/4 tsp Chinese five spice
    • 1/4 large carrot, finely diced
    • 2 baby bok choy, cleaned and finely diced
    • 4 cloves garlic, minced
    • 2 scallions, finely diced
    • 2 tsp. sesame oil
    • 2 tsp. soy sauce
    • A dash of white pepper to taste
    • 1/4 tsp. white sugar
    • Salt to taste
    • Optional:  bit of cornstarch to bring the ingredients together while cooking
    • Nasoya egg roll wrappers, cut into four equal pieces, or use dumpling-size prepared wrappers
    • Small bowl of water

    Directions

    • Split the carrot, bok choy, garlic, sesame oil, soy sauce, white pepper, and sugar into two different bowls in equal portions.  To one bowl, add the tofu and five spice.  To the other, add the corn.  

    Dumplings - Tofu Filling

    Dumplings - Corn Filling

    • Toss ingredients in each bowl to combine and season with salt to taste.

    Dumplings - Tofu Filling Mixed

    Dumplings - Corn Filling Mixed

    • Place initial wrappers for filling on a flat working space.  Take approx. 1.5 tsp. of filling and place in the middle of the wrapper.  Using a pastry brush or your finger, dab water along the edges of the wrapper.  Following the "square flower" technique I used for the cheese wontons, fold the skins into place.

    Dumplings - Tofu Being Filled

    Dumplings - Ready to be Wrapped

    Dumplings - Filling and Folding

    • Depending on the amount of time it takes you to fill the dumplings, you may want to cover the folded dumplings with a damp paper towel to make sure the skins don't dry out.  Continue filling the dumplings until you exhaust the mixture.

    Dumplings - Filled

    • Heat a tablespoon or two of oil in a non-stick saute pan, depending on the number of dumplings you will be cooking in each round.  When hot, add the dumplings and swirl the oil under the dumplings until the bottoms are evenly coated.  Cook for a few minutes until the bottoms are browned.

    Dumplings - Stovetop Browning

    • Now add approx. 1/8 cup of water to the pan, and cover immediately.  Steam for a few minutes until the dumplings are cooked.  Serve immediately with a sauce of your choice.

  • Garlic Scape Pesto – Simple Springtime Meal

    When spring approached this year, I was determined to not let the hyper-seasonal produce pass me by at the farmer's market.  As such, as soon as I saw sugar snap peas, ramps, overwintered broccoli rabe, green garlic, asparagus, and the like, I immediately grabbed them.  I also kept my eyes out for items that I otherwise don't see as I knew they would probably also be hyper-seasonal specialities.  

    That heightened awareness led me to pick up garlic scapes, which didn't quite look like green garlic or scallions.  When I came home, Cook's Illustrated helped me figure out what garlic scapes are and how to properly allow their simple flavors to shine.  

    Garlic Scape Pesto - Whole Scapes

    Adapting the Cook's Illustrated approach with a New York Times recipe led me to create an easy pesto, that while somewhat bland and chunky, was a satisfying weeknight meal.

    Garlic Scape Pesto - Prepared

    Garlic Scape Pesto

    Ingredients:

    • 9 garlic scapes, roughly chopped
    • Approx. 1/3 cup olive oil, with more on hand to reach the consistency you want
    • Approx. 1.5 oz. parmesan, roughly chopped
    • 1/2 cup ricotta
    • 2 servings cooked pasta
    • salt and pepper, to taste

    Directions:

    • Pulse together the scapes, olive oil and parmesan.  Add more olive oil if desired for a thinner pesto.

    Garlic Scape Pesto - in Food Processor

    • Season with salt and pepper to taste.
    • Toss with cooked pasta and ricotta, and serve.

    Garlic Scape Pesto on Pasta

  • Weeknight Vegan Mapo Tofu – Quickly Becoming My Own Restaurant!

    As I progress as a home cook, I am increasingly excited and somewhat bewildered that I can truly make some of my restaurant favorites at home.  And in some cases, meal preparation is quicker than ordering delivery.  The latest dish that I am astounded I can make at home – and is better than delivery options (though not top-flight restaurants) – is Mapo Tofu.  

    I've again turned to my Sichuan vegan master friends at Serious Eats, and modified their recipe to both make it very easy to put together (maybe 30 minutes from start to finish) and address personal preferences.

    The first set of modifications I've made is to cut out all the mushroom elements, which includes removing steps 1 – 3 from the original Serious Eats recipe.  Instead, I've substituted 3/4 cup of water mixed with some vegetable bouillon to form the underlying sauce liquid.  I retained the step 3 instruction to combine the liquid with cornstarch, cooking wine, and soy sauce.

    The second time I made the recipe, I also skipped step 4 or the pre-seasoning the vegetable oil with Sichuan peppercorns and dried red chiles.  I think I overcooked it in my first attempt, so my husband detected a burnt spice flavor in the resulting dish.  Instead of attempting to cook it for less time the second time, I decided to just skip this step – which to my taste, didn't make a huge difference in end result.

    Mapo Tofu - Oil Heating with Spices

    So in my re-envisioning of the recipe, cooking step 1 really starts with cooking down the aromatics in oil before adding the sauce liquid.

    Mapo Tofu Spices Simmering

    The second time I made this recipe, I also just used extra scallions instead of also using chives, which also didn't really make a difference to me in the final result.

    Because the pot is quite hot, it's really just a matter of minutes from adding the aromatics to the cooking liquid to then the tofu, so make sure you are ready with all the components to throw in as needed.

    Mapo Tofu with Tofu

    Mapo Tofu Finished

    When ready, serve with rice.  This recipe prepares approx. 4 servings, and I think it'll become a monthly, if not biweekly, addition to my kitchen!

    Mapo Tofu Close Up

  • Simple Smashed Cucumbers – Sichuan-Style

    In a pinch for a delicious, low-calorie and light snack?  Look no further than the very simple Sichuan-Style Smashed Cucumber Salad recipe from our amazing vegan-friendly, Sichuan-focused friends at Serious Eats.  In making this recipe, I found an inventive way to really smash the heck out of cucumbers and realize that even if I didn't have a critical ingredient on-hand, it could be a fantastic appetizer or snack.

    First, to my "inventive" method for smashing cucumbers – it was actually my husband's great idea.  As I was pondering which kitchen tool to use to smash the cucumbers, he recommended using our round cast iron griddle.  We covered the cucumber with foil, and started smashing away with the heavy weight griddle.  We achieved a smashed cucumber that really couldn't be achieved with anything else in our kitchen, and with a great amount of control to prevent potential injuries (we were really smashing the heck out of that cucumber!).

    Smashed Cucumbers - Initial Smashing

    Smashed Cucumbers - Well-Smashed Cucumbers

    After smashing the cucumber, you cut it into bite-size pieces, season with salt, and let drain in a colander set over a bowl for 10 minutes.

    Smashed Cucumbers - Draining

    Then add the drained cucumbers to a mixture of vinegar (I used the rice wine variety, but may use Chinkiang black vinegar next time), sesame oil, and garlic.  Or in my case, omit the garlic because I didn't have it on hand (who doesn't have garlic on-hand?  an outlier in my kitchen).  Enjoy immediately!

    Smashed Cucumbers - Served

  • Black-eyed Pea Tex-Mex Casserole – Easy Multi-Meal Treat

    I randomly bought a can of black-eyed peas as Whole Foods last year.  Unclear why I decided to buy them, but I often make rash canned or dried bean decisions (my cupboards are always packed full of beans and lentils).  

    The black-eyed peas sat in the cupboard for several months before I figured out how to use them.  The ultimate result was a Black-eyed Pea Tex-Mex Casserole, which randomly, but delightfully, pulled together a number of ingredients in my kitchen.

    I adapted the recipe from the Homesick Texan's Black-eyed Pea and Hominy Casserole, making modifications to fit my vegetarianism and the ingredients I had on hand.  

    The result was fantastic – super versatile to serve as a hearty dip, a taco filling, or even a stand-alone protein-filled meal.  It can be adapted to most types of beans or vegetable fillings – the only thing to be mindful of is removing too much excess liquid to make sure the result isn't soupy.  I will be making variations of this recipe for years to come!  

    Black Eyed Pea Tex Mex Casserole - Baked

    Black-eyed Pea Tex-Mex Casserole

    Ingredients

    • One can black-eyed peas, washed and drained
    • One 13.4 oz package of kidney, pinto and black beans (or cooked bean mix to your preference), washed and drained
    • One can Rotel tomatoes and chiles (heat level to your preference), drained and approx. 1/2 of liquid squeezed from mixture
    • 1/2 onion, diced
    • 1 serrano, diced
    • 2 cloves garlic, minced
    • 1 tsp. cumin
    • 1 tsp. kosher salt 
    • pinch of cayenne
    • 1/2 cup cilantro, finely chopped
    • 1/2 tbsp. fresh lime juice
    • 1.5 cups shredded cheddar, Monterey jack or blend of both cheeses
    • 1.5 tbsp olive oil or vegetable oil

    Directions

    • Pre-heat oven to 375 degrees
    • Heat oil in a medium saucepan on medium heat.  When hot, add onion, serrano, and garlic, and saute for 3 – 5 minutes or until the onion is translucent.  Ensure the heat isn't too high to brown the garlic (if it is, reduce the heat).

    Black Eyed Pea Tex Mex Casserole - Stovetop Beans

    • Add the beans, tomatoes, chiles, dried spices, and cilantro.  Stir together and cook together for approx. 5 minutes.

    Black Eyed Pea Tex Mex Casserole - Ingredients on Stovetop

    • Transfer the mixture to a small to medium casserole dish, and mix in the lime juice and 1/2 of the cheese.  Sprinkle the rest of the cheese on top of the bean mixture.

    Black Eyed Peas Tex Mex Casserole - Ingredients in Casserole Dish

    Black Eyed Pea Tex Mex Casserole - with Grated Cheese

    • Bake uncovered for approx. 25 minutes or until the cheese is melted and bubbly.  Serve with chips, in warmed tortillas, with rice or quinoa, or by itself.

    Black Eyed Pea Tex Mex Casserole - Served on Homemade Tortillas

  • Overwintered Broccoli Rabe Pasta – Seasonal Weeknight Dinner

    My first farmers market outing this spring, to the fantastic Sunday Jackson Heights Greenmarket in Queens, New York City, initially seemed to just feature an array of so-so post-winter options.  However, as I made my way toward through the market, I encountered some truly seasonal items, like asparagus, ramps, and something I hadn't noticed before (nor realized was super seasonal), overwintered broccoli rabe.

    I picked up that broccoli rabe, and went to the internet to figure out how to do more than just sauté it.  I ultimately settled on this simple Smitten Kitchen recipe for "Pasta with Garlicky Broccoli Rabe."  It couldn't be a simpler (and tasty) recipe to make, and I really can't wait to make it over and over again.

    I prepared the broccoli rabe by washing the stems thoroughly and then chopping them into one-inch segments.

    Broccoli Rabe Pasta - Washed Rabe

    At the same time, I brought a pot of water to boil and added 3/4 lb of pasta (not the full pound called for in the original recipe).  When approx. five minutes was left in the cooking time, I added the rabe to cook in the pot as well.

    Broccoli Rabe Pasta - Boiling Overwintered Rabe

    I then drained the pasta and greens, and added to it, a sautéed olive oil, garlic, red pepper, and kosher salt mixture.

    Broccoli Rabe Pasta - Cooking Sauce

    Broccoli Rabe Pasta - Cooked Herbed and Spices

    Broccoli Rabe Pasta - Cooked in Pot

    Then simply garnished with shaved parmesan and served!

    Broccoli Rabe Pasta - Served

    The pasta was definitely garlicky, had great flavor from the greens, and a nice amount of flavor from the cheese.  

    The two modifications that I will make moving forward are 1) to reduce the amount of salt by nearly half because 1 tsp. seemed to be way too much, and 2) to also reduce the amount of pasta to perhaps 1/2 lb or to increase the greens.  I really liked the flavor of the greens and would love for them to take a more prominent role in the dish!

  • Weeknight Chickpea Soup – Great Vegetarian Protein Meal

    As you can tell from my posts the past several months, this has been the winter of soups!  From lentil to white bean to cauliflower, I've been loving the varieties of soup I have been making.  Soups are really a great way to prepare a substantive meal for days, with the added bonus that you can clean up the kitchen while they simmer!

    The latest soup I made was a simple chickpea soup, modified from a New York Times recipe for Chickpea Stew with Orzo and Mustard Greens.  

    Chickpea Soup - Served

    I made the recipe a lot simpler by omitting the tomatoes, rosemary, and mustard greens, and substituting celery for fennel as it's what I had on hand.   With those simple changes, to the stovetop I went.

    I started by chopping and then sautéing a simple mirepoix of carrots, onions, and celery.

    Chickpea Soup - Cut Mirepoix

    Chickpea Soup - Cooking Mirepoix

    Then I simply added the broth, chickpeas, and orzo, and cooked for about 15 minutes or until the flavors blended together.

    Chickpea Soup - Cooking on Stovetop

    I then finished the soup with parsley, scallions, parmesan, and salt / pepper.  

    Chickpea Soups - Garnishments

    The result was a flavorful soup with some sharper herb notes from the fresh scallions and parsley.  

    My only hesitation about making the soup again is that I don't quite know how I feel about the stronger flavor from chickpeas in a soup, compared to white beans.  

    I will probably try this recipe at least one to two more times before making a final decision, but for those chickpea-lovers out there, enjoy!

  • Lentil Soup with Gremolata – Easy Way to Brighten a Pantry Staple

    Serious Eats is on a serious tear in my kitchen.  From their awesome vegan Sichuan recipes to their soups, I have become a major fan.  My latest Serious Eats recipe attempt is another winner that I will return to in the future – Lentil Soup with Gremolata.  

    Creating a garlic and herb gremolata is a great way to liven up any soup, and I can't believe I didn't think about it earlier for lentil soup in particular.  It definitely adds a flavor explosion and brightness to an otherwise heavy cold weather soup.  

    Lentil Soup Gremolata - Done

    I made a few modifications to the Serious Eats recipe, to fit what was in my kitchen.  I halved the recipe, substituted one onion for the onion / leek combo called for in the recipe, and used about half as much lemon.  In the future, I will probably increase the amount of lemon, but otherwise think the recipe is flexible enough to make even more changes.

    The best part of the recipe – it's easy enough to make on a weeknight, and have plenty of leftovers for days.  You start by cooking your aromatics, before adding the lentils.

    Lentil Soup Gremolata - Carrots Onions Celery

    Lentil Soup Gremolata - Lentils Cooking

    Then add your broth, prepare the gremolata, and clean up your kitchen while the lentils cook.

    Lentil Soup Gremolata - Soup Cooking

    Lentil Soup Gremolata - Gremolata

    Enjoy!

  • Weeknight White Bean and Leek Soup – Delicious, Year-Round Meal

    I am not quite sure what got me started on making a white bean and leek soup nearly weekly, but whatever the inspiration was, I'm glad it came and that I acted on it!  In short, I've been making variants of this Food & Wine White Bean and Leek Soup for a few months.  It's a fantastic soup to whip up during a week night, and even halving the recipe provides at least 3 light and flavorful servings.

    I've made a number of modifications to the recipe, and my approach follows the picture below.

    White Bean Soup - Served

    Ingredients (for 3 – 4 servings)

    • 2 tbsp. butter or olive oil
    • 1 carrot, diced
    • 2 leeks or onions, diced
    • 1 bay leaf
    • pinch of cayenne pepper (optional)
    • 1 can cannellini beans, rinsed and drained
    • 3 tsp. Better than Bouillon (or use vegetable broth in place of bouillon and water)
    • 4 cups water
    • 1/2 cup small pasta (optional)
    • 1/4 cup grated parmesan or to taste
    • salt and pepper, to taste

    Directions

    • Melt butter on medium heat in a thick-bottomed soup pot
    • When melted, add leeks and carrot.  Stir periodically and cook for approx. 7 – 10 minutes or until leeks and carrots are wilted

    White Bean Soup - Leeks Cooking

    White Bean Soup - Carrots and Leeks Cooking

    • Add white beans, bay leaf, and cayenne.  Saute for approx. 1 minute.

    White Bean Soup - White Beans Carrots and Leeks

    • Add water and broth, and bring to a boil.  Lower heat and then simmer for approx. 10 minutes.

    White Bean Soup - Cooking on Stovetop

    • If you desire, add the pasta at this stage and cook until tender.
    • Remove soup from the heat, season with salt and pepper, and garnish with parmesan before serving.

    BONUS:  If you want to make fresh croutons to add to the soup, while the soup is cooking, preheat an oven to 350 degrees.  Cut bread into one-inch cubes, and toss with a bit of olive oil, salt and pepper.  Bake for ten minutes or until crisp.  

    White Bean Soup - Croutons