Hello! Here’s the step-by-step recipe for preparing Vegetable Chow Fan, a traditional Chinese dish typically cooked in a type of pan called a “wok.” The basic ingredients for making traditional Vegetable Chow Fan are rice, tofu, and vegetables, particularly carrots and green onions. Some recipes recommend stir-frying the rice alone...
Ingredients
Onion1
Carrot1
Eggplant1
Tomatoes2
Fresh mushrooms100g
Seeds
Tofu100g
Seaweed (spirulina and kombu)
Soy sauce
Oil
Garlic
Turmeric1/4tsp
Salt and pepper
Brown rice1cup
Vegetable broth3cups
Peas30g
Nutrition (per serving)
Calories
92.1kcal (4.6%)
Protein
5.2g (10.48%)
Carbs
15.3g (5.56%)
Sugars
1.1g (2.18%)
Healthy Fat
1.4g
Unhealthy Fat
0.3g
% Daily Value based on a 2000 calorie diet
How to make Vegetable Chow Fan
- Step 1
Dice the onion, carrot, eggplant, and tomatoes into small cubes.
- Step 2
Cut the mushrooms into quarters and the tofu into squares.
- Step 3
Toast and grind the seeds.
- Step 4
Marinate the tofu with the seaweed and soy sauce.
- Step 5
Heat the wok.
- Step 6
Add a drizzle of oil and sauté the onion, carrot, and mushrooms for 5 minutes.
- Step 7
Add the garlic, eggplant, turmeric, a pinch of pepper, and a pinch of salt. Continue cooking for 2 minutes, stirring occasionally.
- Step 8
Add the rice, stir for one minute, and then add the tomatoes and half of the vegetable broth.
- Step 9
Bring to a boil, lower the heat, and cook for 25 minutes.
- Step 10
Gradually add the remaining broth as the rice absorbs it.
- Step 11
Add the peas, tofu, and seeds. Adjust the seasoning and cook until the rice is fully cooked.
Nutrition (per serving)
Nutrition (per serving)
Calories
92.1kcal (4.6%)
Protein
5.2g (10.48%)
Carbs
15.3g (5.56%)
Sugars
1.1g (2.18%)
Healthy Fat
1.4g
Unhealthy Fat
0.3g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
If fresh mushrooms are unavailable, use dried mushrooms soaked in water beforehand.
For added flavor, consider using toasted sesame oil instead of regular oil.
Ensure the tofu is well-marinated to enhance its flavor in the dish.
Gradually add the vegetable broth to prevent the rice from becoming too mushy.
Serve the dish in individual bowls for a traditional presentation.
FAQS
Can I use white rice instead of brown rice?
Yes, you can use white rice, but you may need to adjust the cooking time as white rice cooks faster than brown rice.
What type of oil is best for stir-frying?
You can use any neutral oil like vegetable oil, or for added flavor, use toasted sesame oil.
Can I skip the seaweed?
Yes, you can skip the seaweed, but it adds a unique flavor and nutritional benefits to the dish.
How do I toast and grind seeds?
Toast the seeds in a dry pan over medium heat until aromatic, then grind them using a mortar and pestle or a spice grinder.
Can I add other vegetables?
Yes, feel free to add other vegetables like bell peppers, zucchini, or snap peas to customize the dish.
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