Healthy Tofu and Vegetable Steaks (Kid-Friendly!)
Healthy Tofu and Vegetable Steaks (Kid-Friendly!)
[Eco-Friendly Nature Cook] Delicious & Nutritious Tofu Vegetable Steaks for the Whole Family
Here’s a recipe for healthy tofu and vegetable steaks made with wholesome Korean tofu and fresh vegetables! These tender patties are a nutritious and tasty side dish for children, perfect for a balanced meal. Let’s make this delightful dish together!
Makes about 13 small steaks- 300g Korean firm tofu (for pan-frying or stew)
- 1/3 small zucchini
- 1/3 small carrot
- 1/2 medium onion
- 3 Tbsp whole wheat flour
- 1 free-range egg
- 2g salt (sea salt or Korean bamboo salt)
- Pinch of black pepper
Cooking Instructions
Step 1
First, let’s thoroughly wash all the vegetables for the tofu steaks. Peel the carrot using a vegetable peeler, and remove the outer skin of the onion before rinsing them well under running water.
Step 2
Chop the washed carrot, zucchini, and onion into manageable pieces for mixing into the steak batter. Cutting them into smaller pieces will make them easier to mince.
Step 3
Finely mince the carrot. Mincing it very finely will make it easier for children to eat and integrate smoothly into the steaks.
Step 4
Mince the zucchini similarly to the carrot, aiming for a fine dice. If the zucchini is very watery, you can gently press it with a paper towel after mincing to remove excess moisture.
Step 5
Mince the onion finely as well. Finely minced onion adds sweetness and helps bind the steak mixture together.
Step 6
We’re using 100% Korean soybean tofu for this recipe. Both firm tofu meant for pan-frying or regular stew tofu will work well.
Step 7
Drain the tofu slightly by placing it in a sieve. Then, put the tofu in a bowl and mash it thoroughly with your hands or a utensil until there are no large lumps. Ensure the mashed tofu isn’t too wet.
Step 8
Add all the finely minced vegetables (carrot, zucchini, and onion) to the bowl with the mashed tofu.
Step 9
Add 2g of sea salt (or Korean bamboo salt) for seasoning. Adjust the saltiness to your preference.
Step 10
Whisk the free-range egg in a separate small bowl, removing the chalaza (the stringy white part), then pour it into the main bowl. A pinch of freshly ground black pepper will enhance the flavor.
Step 11
Add 3 tablespoons of whole wheat flour to help bind the ingredients and achieve the right consistency for the patties.
Step 12
Mix everything together thoroughly using your hands or a spatula until well combined. The mixture should hold its shape. If it’s too wet, add a little more whole wheat flour; if it’s too dry, add a teaspoon of water.
Step 13
Put on disposable gloves. Take a portion of the mixture, roll it into a ball, and then flatten it into a steak shape. This is a fun step to involve children in!
Step 14
Heat a frying pan over medium-low heat and add a generous amount of oil (like brown rice oil or any vegetable oil). Place the tofu steaks in the pan and cook until golden brown and slightly crispy on both sides. Ensure they are cooked through.
Step 15
Once the tofu steaks are beautifully golden brown on both sides, transfer them to a plate. Your healthy and delicious tofu vegetable steaks are ready to be served!
