Crispy Tofu and Green Bean Basil Penne
- wannabevegans
- Jun 22, 2016
- 4 min read
Nothing beats a vegetarian dish than a Basil tofu with green beans over penne pasta, a unique combination of the classic Italian dish with a vegetarian flare. It needs only four ingredients to make and a sprinkle of seasonings for additional flavour. Nothing more. So simple to whip up and the great thing is, its vegan friendly.
Penne can be spontaneously added as a base to numerous dishes, whether that be vegetarian or not. Good thing for us, penne can come in handy when it comes to prepping an entree fit for a family of mix eaters. We have enjoyed penne in a variety of dishes such as creamy vegan bolognese to a cool medley bean salad.
Tofu is a good source of protein and an essential amino acids which is why vegans such as I, enjoy it frequently. Tofu is made from soybean plant and has been named previously as one of the world's healthiest food. Its infamous and versatile. When our chef first told me about his idea to mix tofu and penne I was a bit of a skeptic at first. I mean I wasn't even sure if I liked tofu that much. But what I do know is that he is great innovator and an excellent chef and knows my weakness for a great vegetarian pasta dish. So I was left with one choice only and that is to watch him create some magic in the kitchen.
Cooking tofu at first, was a challenge I must admit. We wanted to try everything that a vegetarian/vegan lifestyle have to offer. Trial and error makes perfect. And so we did! Purchasing tofu can be tricky at first without knowing the basis like the different kinds of tofu offered in supermarkets. The usage of each kind of tofu differs from each one's preference.
We prefer the firm kind of tofu for cooking. It can be easily made crispy either through deep frying or pan fry. For me, the crispier the better. Its versatile and fitting to all kinds of meals such as salads, soups or entrees. It is an even better and cheaper substitute for Chinese take-out nights.
There are various methods to achieve crispiness of tofu by dehydration. One way is to slice the tofu into rectangular pieces and dry. Place sliced tofu onto paper towel or clean kitchen towels to soak the excess moist off. The less moist it holds the crispier it will come out when cooked. What I find easier when frying the tofu is to cut them in large rectangular blocks and fry until golden crisp brown. For smaller chunks of tofu, using a deep fryer is best. Frying tofu takes no more than 5 minutes, depending on your preferences of texture. If you like, sprinkle a little salt and pepper to taste before frying the tofu.
The great thing about deep frying tofu is that while cooking it creates a coating that allows it to stay crisp when added on to an entree.
Begin by boiling a large pot of water and cook the penne pasta to desired texture. Second, prep the tofu by draining excess water and slice tofu in a rectangular shape (or preferred size) and place on a paper towel to dry. Fry tofu until golden brown on each side. Place aside.
Then, trim the tip off the green beans, wash and cut in half, then set aside. Finely chop four to five leaves of fresh basil. In a hot lightly grease skillet, throw in green beans and basil and let it simmer. Sprinkle salt and pepper to taste. Stir and mix in the tofu and penne altogether.
And voila a fine dish fit for a family.
Crispy Tofu & Green Bean Basil Penne
Prep Time: 8 min
Cook Time: 10 min
Total Time: 18 min
Servings: 2
Nutritional Facts:
Very low in saturated fat
No cholesterol
Low in sodium
High in calcium
Very high in dietary fiber
High in iron
Very high in manganese
High in magnesium
High in niacin
High in phosphorus
High in potassium
High in riboflavin
High in thiamin
Very high in vitamin A
High in vitamin B6
Very high in vitamin C
Ingredients:
1 cup Green Beans
4-5 Fresh Basil
2 tbp Olive oil
Seasonings:
Salt and Pepper to taste
Directions:
Boil Pasta in hot water until desired texture.
Slice drained tofu into rectangular shape, set on top of paper towel or kitchen cloth to dry. Pat tofu to dry. Then lightly season with salt and pepper. Add a sprinkle of bread crumbs or flour for extra crispiness. Deep fry tofu until golden brown. Then set aside.
Trim the ends of both sides of green beans and chop in half, set aside. Then chop off 4 to 5 leaves of fresh basil.
In a pan or skillet, heat 2 tbp of olive oil. Once hot, throw in green beans and basil. Stir occasionally and simmer for 2 minutes. Sprinkle in salt and pepper to taste. Stir and simmer for 5 minutes. Throw in tofu to simmer for 1 minute and finally toss in cooked penne onto pan. Stir and simmer for another minute.
Serve,
Eat and Enjoy
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