Tofu Holy Basil Stir-Fry

Tofu Holy Basil Stir-Fry is a delicious and popular Thai dish known for its bold and aromatic flavors. It combines tofu, holy basil leaves, and a flavorful sauce to create a savory and slightly spicy stir-fry. Here, I’ll provide you with a detailed overview of this dish, including its history, components, preparation steps, and estimated preparation time.

History:
Tofu Holy Basil Stir-Fry, also known as “Pad Krapow Tofu” in Thai, is a classic Thai street food dish that has gained worldwide popularity. Its origins are rooted in Thailand’s vibrant street food culture, where it’s commonly served as a quick and flavorful meal. The dish’s name “Pad Krapow” refers to the holy basil used as a key ingredient, known for its aromatic and peppery flavor.

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

Ingredients:

• 1 block of firm tofu, cubed
• 2 tablespoons vegetable oil
• 3-4 cloves garlic, minced
• 2-3 Thai bird’s eye chili peppers, finely chopped (adjust to your spice preference)
• 1 cup fresh holy basil leaves (or substitute with Thai basil if unavailable)
• 1 red bell pepper, sliced
• 1 onion, sliced
• 1 tablespoon soy sauce
• 1 tablespoon oyster sauce (or vegetarian oyster sauce for a vegan version)
• 1 teaspoon sugar
• 1 teaspoon fish sauce (or soy sauce for a vegetarian/vegan version)

For Serving:

• Cooked jasmine rice

Preparation Steps:

Step 1: Tofu Preparation:

1. Drain the tofu and press it between paper towels or use a tofu press to remove excess moisture. Cut it into bite-sized cubes.

Step 2: Prepare the Sauce:

1. In a small bowl, combine the soy sauce, oyster sauce, sugar, and fish sauce. Mix well and set aside.

Step 3: Stir-Fry:

1. Heat the vegetable oil in a wok or large skillet over medium-high heat.
2. Add the minced garlic and chopped chili peppers. Stir-fry for about 30 seconds until fragrant.
3. Add the cubed tofu and stir-fry for 3-5 minutes until it starts to turn golden brown.

Step 4: Adding Vegetables and Sauce:

1. Add the sliced red bell pepper and onion to the pan. Stir-fry for another 2-3 minutes until they begin to soften.
2. Pour the prepared sauce over the tofu and vegetables. Stir well to coat everything evenly.

Step 5: Holy Basil:

1. Add the fresh holy basil leaves to the stir-fry and continue cooking for an additional 1-2 minutes until the basil leaves wilt and release their aroma.

Step 6: Serve:

1. Remove the stir-fry from heat and serve it immediately over cooked jasmine rice.

Estimated Preparation Time:
Tofu Holy Basil Stir-Fry can be prepared in approximately 30-40 minutes, including preparation and cooking time. It’s a quick and satisfying dish perfect for a weeknight dinner or lunch.

Enjoy your homemade Tofu Holy Basil Stir-Fry, a flavorful Thai favorite with a rich history and a delightful blend of ingredients!

Certainly, here are the nutrition facts and some health information for Tofu Holy Basil Stir-Fry:

Nutrition Facts (Approximate values per serving):

• Calories: 320-350 calories per serving (excluding rice)
• Protein: 12-15 grams per serving
• Carbohydrates: 15-18 grams per serving
• Dietary Fiber: 3-4 grams per serving
• Sugars: 4-5 grams per serving
• Fat: 20-25 grams per serving
• Saturated Fat: 3-4 grams per serving
• Cholesterol: 0-5 milligrams per serving (depending on the use of fish sauce or soy sauce)
• Sodium: 800-900 milligrams per serving (varies with the amount of soy sauce and fish sauce used)

Health Information:

1. Protein Source: Tofu is a great source of plant-based protein, making this dish suitable for vegetarians and vegans. Protein is essential for muscle maintenance and overall health.

2. Low in Saturated Fat: The dish is relatively low in saturated fat, especially if you use less oil and opt for low-sodium soy sauce. This is heart-healthy as excessive saturated fat intake can raise cholesterol levels.

3. Fiber: The presence of vegetables and tofu provides a moderate amount of dietary fiber. Fiber supports digestive health and can help you feel full, aiding in weight management.

4. Vitamins and Minerals: Tofu contains various essential minerals such as calcium, iron, and magnesium. Additionally, the dish includes vegetables like bell peppers and onions, which provide vitamins and antioxidants.

5. Sodium Consideration: The sodium content can be on the higher side due to the use of soy sauce and fish sauce. To reduce sodium intake, you can use low-sodium soy sauce or reduce the quantity of these sauces.

6. Customization: You can further enhance the nutritional profile of this dish by adding more vegetables like broccoli, carrots, or snow peas for added vitamins and fiber.

7. Serving with Rice: Remember that the nutrition facts provided do not include the rice. When serving with rice, it’s important to consider the additional calories and carbohydrates from rice.

Overall, Tofu Holy Basil Stir-Fry is a flavorful and balanced dish that offers a good combination of protein, healthy fats, and vegetables. As with any recipe, moderation and ingredient choices can help you tailor it to your dietary needs and preferences.