Tofu, Dou Miao, Shimeji brown rice bowl

Dou Miao pronounced as ‘dough+meow’ are the curly tendrils of pea plants (mostly snow or snap peas) and are used in Chinese and other Asian cuisines. They can be sautéed with garlic or even eaten raw in some salads. Dou Miao has three anti cancer agents : folate, antioxidants and carotene as well as protein.

Shimeji Mushrooms are found in East Asia, and most commonly seen in Japanese cuisine. They are short with white stems and brown heads in a cluster all attached at the base. They have a meaty texture and can be used in stir-fries or even just sautéed lightly. Shimeji mushrooms are high in Potassium, Protein, Zinc and Vitamin Bs. They are thought to enhance immunity, lower cholesterol and promote metabolism.

This is a complete meal for a vegetarian, as it has a good serving of protein obtained largely from the tofu and Dou Miao. The Wakame seaweed adds flavour and infuses it with some more minerals.

Serves 4

Ingredients:

  1. Dao Miao – 4 cups
  2. Tofu – 300 gms
  3. Shimeiji mushrooms – 1 cup
  4. Brown rice (cooked) – 4 cups
  5. Ginger (matchsticks) – 1 1/2 tbsp
  6. Garlic (minced) – 1 tbsp
  7. Dried Wakame seaweed – 1 heaped tsp
  8. Scallions (sliced) – 4 tbsp
  9. Sesame seed oil – 2 tbsp

Sauce :

  1. White Miso paste – 1 tbsp
  2. Filtered water – 2 tbsp
  3. Mirin – 1 tbsp
  4. Tamari – 1 tbsp
  5. Rice vinegar – 2 tbsp

Tofu, wakame, brown rice, garlic, ginger,

Prep :

  1. Wash and dry the Dou Miao
  2. Cut the stems into edible sizes
  3. Cube the tofu
  4. Separate the mushrooms
  5. Slice the ginger into matchsticks
  6. Chop garlic into small pieces
  7. Slice the scallion into circular pieces
  8. Put the wakame in a tbsp of water

Method :

  1. Put 1 tbsp sesame oil in a wok and warm
  2. Add 2 tsp of the combined ginger and garlic
  3. Cook till soft
  4. Throw in the mushrooms
  5. Add the dou miao and sauté for 10 seconds
  1. In a flat pan pour in the remaining sesame oil and warm it
  2. Add the remaining garlic, ginger and scallions and sauté until soft
  3. Add the tofu and cook gently

  1. Go back to the wok and throw in the rice and the sauce
  2. Add the tofu and turn to mix gently and serve!

Author: Healthybalance

I am a certified integrative nutrition health coach from the Institute of Integrative Nutrition. I run workshops on wellness and work with clients individually. My coaching involves enabling clients to address the root cause of any imbalances in their lives and to empower them to become advocates for themselves so that they can make long-term changes that lead to their optimum health and wellness. The work of an integrative nutrition health coach is to help clients understand the synergy that exists between the primary areas in ones life like sleep, exercise, satisfaction in our relationships, career and other such domains and the food we eat. I work with young adults ages 12 and above and women, mostly pertaining to weight loss, gut issues, and hormonal imbalances.

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