Tofu Holy Basil Stir-Fry

Tofu Holy Basil Stir-Fry

Introduction:
Tofu Holy Basil Stir-Fry, also known as “Pad Krapow Tofu” in Thai cuisine, is a popular and flavorful Thai dish that combines tofu, fresh holy basil leaves, and a savory stir-fry sauce. This dish is known for its aromatic and spicy flavors, making it a favorite among Thai food enthusiasts. It’s a versatile dish that can be prepared in a relatively short amount of time, making it a great choice for a quick and satisfying meal.

History:
Tofu Holy Basil Stir-Fry is a classic Thai street food dish that has gained popularity not only in Thailand but also around the world. It is often considered a comfort food and is frequently enjoyed for lunch or dinner. The dish’s name, “Pad Krapow,” refers to the holy basil (Krapow) that is a key ingredient, and it reflects the spicy and aromatic nature of the dish. The combination of tofu and holy basil makes it a popular choice for vegetarians and vegans.

Components:
Here are the key components of Tofu Holy Basil Stir-Fry:

Ingredients:

• 14 ounces (400g) firm tofu, cubed
• 2 tablespoons vegetable oil
• 4 cloves garlic, minced
• 2-3 Thai bird’s eye chilies, finely chopped (adjust to your spice preference)
• 1 cup fresh holy basil leaves
• 1 tablespoon soy sauce
• 1 teaspoon sugar
• 1 teaspoon oyster sauce (for a vegetarian/vegan version, use a vegetarian oyster sauce)
• 1/2 teaspoon fish sauce (optional for non-vegetarian version)
• Freshly ground black pepper
• Jasmine rice, for serving

Steps to Prepare Tofu Holy Basil Stir-Fry:

Note: The following steps are for preparing a casual home-cooked version. For a formal or restaurant-quality presentation, you can focus on plating and garnishing.

Step 1: Prepare the Tofu

• Cut the firm tofu into small, bite-sized cubes.
• Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
• Add the tofu cubes and stir-fry until they turn golden brown and slightly crispy. This should take about 5-7 minutes. Remove the tofu from the skillet and set it aside.

Step 2: Prepare the Stir-Fry Sauce

• In the same skillet, add another tablespoon of vegetable oil.
• Add minced garlic and chopped Thai bird’s eye chilies. Sauté for about a minute until fragrant. Be cautious with the chilies as they can be very spicy.
• Add the soy sauce, sugar, oyster sauce (or vegetarian oyster sauce), and fish sauce (if using). Stir to combine the ingredients.

Step 3: Combine Tofu and Sauce

• Return the cooked tofu to the skillet with the sauce.
• Stir-fry the tofu in the sauce for another 2-3 minutes until the tofu is well-coated and heated through.

Step 4: Add Holy Basil and Finish

• Turn off the heat and add the fresh holy basil leaves to the skillet.
• Gently toss the basil leaves with the tofu and sauce. The residual heat will wilt the basil leaves slightly.

Step 5: Serve

• Transfer the Tofu Holy Basil Stir-Fry to a serving plate.
• Garnish with freshly ground black pepper.
• Serve the dish hot with jasmine rice on the side.

Total Time Required:
Preparing Tofu Holy Basil Stir-Fry typically takes around 20-25 minutes, making it a quick and delicious option for a weeknight dinner or a casual meal. The key to this dish is the balance of flavors, with the spiciness of the chilies, the aroma of the holy basil, and the umami of the stir-fry sauce coming together to create a harmonious and satisfying dish. Enjoy your homemade Tofu Holy Basil Stir-Fry!

Tofu Holy Basil Stir-Fry Nutrition Facts and Health Information:

Tofu Holy Basil Stir-Fry is a delicious and nutritious dish with several health benefits. Below are the approximate nutrition facts for a serving of this dish, based on common ingredients used:

Nutrition Facts (Per Serving):

• Calories: 300-350 kcal (depending on serving size)
• Protein: 15-18 grams
• Carbohydrates: 15-20 grams
• Dietary Fiber: 3-4 grams
• Total Fat: 20-22 grams
  • Saturated Fat: 3-4 grams
  • Monounsaturated Fat: 8-10 grams
  • Polyunsaturated Fat: 5-6 grams
• Cholesterol: 0 milligrams (vegetarian/vegan version)
• Sodium: 600-700 milligrams (varies with soy sauce and oyster sauce used)
• Potassium: 300-350 milligrams
• Vitamin A: 20-25% of Daily Value (DV)
• Vitamin C: 15-20% DV
• Calcium: 15-20% DV
• Iron: 15-20% DV

Health Information:

1. Protein Source: Tofu is a plant-based source of high-quality protein, making this dish suitable for vegetarians and vegans. Protein is essential for muscle repair and overall body function.

2. Low Cholesterol: The vegetarian/vegan version of Tofu Holy Basil Stir-Fry is naturally cholesterol-free, which is heart-healthy.

3. Low in Saturated Fat: This dish is relatively low in saturated fat, which is beneficial for heart health.

4. Rich in Fiber: The inclusion of fresh holy basil leaves and tofu provides dietary fiber, which aids in digestion and helps maintain steady blood sugar levels.

5. Vitamins and Minerals: This stir-fry is a good source of vitamins such as vitamin A and vitamin C, which are important for immune function and skin health. It also contains essential minerals like calcium and iron.

6. Antioxidants: Holy basil is known for its antioxidant properties, which can help protect cells from oxidative stress and inflammation.

7. Moderate Sodium: The sodium content can vary depending on the brands of soy sauce and oyster sauce used. It’s advisable to choose lower-sodium options if you are watching your sodium intake.

8. Balanced Meal: When served with jasmine rice, this dish provides a balanced combination of carbohydrates, protein, and vegetables, making it a satisfying and nutritious meal.

9. Customization: You can further enhance the health benefits of this dish by adjusting the spice level and using reduced-sodium sauces if needed.

10. Overall: Tofu Holy Basil Stir-Fry is a nutritious and flavorful option that can be part of a well-rounded diet. It offers a variety of vitamins, minerals, and plant-based protein while being low in cholesterol and saturated fat. However, portion control is key to managing calorie intake, especially if you are watching your weight.