Chinese · lunch, dinner
Vegan Kung Pao Tofu
Video by Mary's Test Kitchen on YouTube · Open on YouTube
- Vegan
- Gluten-free with a swap: Use tamari or gluten-free soy sauces and swap the black vinegar (it contains wheat) for balsamic vinegar
Contains: Gluten, Tree nuts, Soy. Check labels on stock, sauces and spice mixes.
Extra-firm tofu gives each serve about 32 g of protein, and it is a good source of iron and magnesium. The sauce is sweetened with just 1 tbsp of maple syrup for two.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 14
Method
Tap a time to watch that step in the video.
- Cut the tofu into bite-sized cubes (no need to press) and toss gently with 1 tbsp cornstarch until coated. 0:22
- Stir together the vegetable broth, light and dark soy sauce, maple syrup, black vinegar and 2 tsp cornstarch. Halve the chillies and shake out most of the seeds; keep scallion whites and greens separate. 0:50
- Heat about 2 tbsp oil in a large pan over medium-high heat and fry the tofu until golden on all sides. Drain on paper towel. 1:39
- In the same pan fry the chillies for 10–15 seconds, add the scallion whites for a few seconds, then the garlic and ginger, stirring so they don't burn. 2:46
- Stir the sauce and pour it in. As soon as it thickens, turn off the heat, add the tofu and half the scallion greens and fold until coated. 3:11
- Top with the toasted almonds and remaining scallion greens and serve over plain rice. Add a splash more broth if you want extra sauce. 3:51
Tip. Mary topped hers with toasted almonds; roasted peanuts are the classic choice. For less oil, air-fry the tofu at 180 °C (360 °F) for 20–30 minutes instead of pan-frying.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 14%
- Protein 27%
- Fat 59%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High141%
2.3 g a serve, mostly from oil (54%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium High93%
1211 mg a serve, mostly from extra-firm tofu (96%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium High55%
30 µg a serve, mostly from extra-firm tofu (95%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High38%
46 µg a serve, mostly from scallions (68%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Iron High31%
5.5 mg a serve, mostly from extra-firm tofu (83%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High31%
129 mg a serve, mostly from extra-firm tofu (77%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc High29%
3.2 mg a serve, mostly from extra-firm tofu (84%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E High26%
3.9 mg a serve, mostly from oil (60%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source16%
63 µg a serve, mostly from extra-firm tofu (78%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 Source16%
0.3 mg a serve, mostly from extra-firm tofu (61%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source13%
610 mg a serve, mostly from extra-firm tofu (66%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 4
Vitamin C5%
4.6 mg a serve, mostly from scallions (61%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A4%
32 µg a serve, mostly from dried red chillies (77%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Sweet and Salty Tofu Rice BowlChinese · 894 kcal · 48 g protein
Vegetable Hot and Sour SoupChinese · 302 kcal · 24 g protein
Cantonese Silky Scrambled Eggs with PrawnsChinese · 409 kcal · 32 g protein
Shrimp Cauliflower Fried RiceChinese · 395 kcal · 37 g protein
Chicken and Broccoli Stir-FryChinese · 277 kcal · 27 g protein
Cong Bao Yang Rou (Beijing Lamb and Scallion Stir-Fry)Chinese · 391 kcal · 26 g protein
Recipe and video by Mary's Test Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.