Tofu and Lobster Mushrooms in Ginger Broth

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
1%
Tofu and Lobster Mushrooms in Ginger Broth
60 min.
3
98kcal

Suggestions


Welcome to a delightful culinary adventure that brings together the earthy flavors of mushrooms and the wholesome goodness of tofu in a fragrant ginger broth. This Tofu and Lobster Mushrooms in Ginger Broth recipe is not only a feast for the senses but also a nourishing option for those seeking vegetarian, vegan, gluten-free, and dairy-free meals. Perfectly suited for antipasti, starters, or even a light snack, this dish is sure to impress your guests or elevate your weeknight dinner.

The star of this recipe is the unique lobster mushrooms, which impart a rich, umami flavor that pairs beautifully with the aromatic ginger and garlic. The addition of mellow white miso adds depth and creaminess to the broth, while a hint of red pepper flakes provides just the right amount of warmth. With a preparation time of just 60 minutes, you can easily whip up this comforting dish that serves three, making it ideal for sharing.

Not only is this recipe low in calories, clocking in at just 98 kcal per serving, but it also boasts a balanced caloric breakdown, ensuring you enjoy a nutritious meal without compromising on taste. Whether you serve it over soba noodles or whole grains, garnished with fresh green onions, this Tofu and Lobster Mushrooms in Ginger Broth is bound to become a favorite in your kitchen. Dive into this deliciously satisfying dish and savor every spoonful!

Ingredients

  • clove garlic minced
  • tablespoon ginger minced
  • 0.5 ounce lobster mushrooms dried (may use shiitake or other mushrooms)
  • tablespoon miso white
  • 0.1 teaspoon pepper red to taste (or )
  • tablespoon rice wine 
  • tablespoons soya sauce 
  • teaspoon sugar 
  • ounces tofu firm cut into cubes
  • 1.5 cups water 

Equipment

  • frying pan
  • sieve
  • measuring cup
  • cutting board

Directions

  1. Remove the mushrooms to a cutting board and pour the mushroom broth through a fine-mesh strainer into a 2-cup measuring cup.
  2. Add enough water to reach the 2-cup mark, and return the broth to the pan. Chop the mushrooms and add them to the pan, along with all ingredients except the miso. Simmer on very low for 15 minutes. Stir miso into 1/4 cup water until it forms a smooth paste and add it to the tofu. Stir gently and return to heat for about 1 minute, and then serve over soba noodles or whole grain, garnished with sliced green onions.

Nutrition Facts

Calories98kcal
Protein37.88%
Fat35.34%
Carbs26.78%

Properties

Glycemic Index
79.36
Glycemic Load
2.06
Inflammation Score
-1
Nutrition Score
2.6986956329125%

Flavonoids

Myricetin
0.02mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:98.39kcal
4.92%
Fat:3.73g
5.74%
Saturated Fat:0.45g
2.79%
Carbohydrates:6.37g
2.12%
Net Carbohydrates:5.21g
1.9%
Sugar:2.26g
2.51%
Cholesterol:0mg
0%
Sodium:892.81mg
38.82%
Alcohol:0.81g
100%
Alcohol %:0.45%
100%
Protein:9g
18.01%
Calcium:106.54mg
10.65%
Iron:1.41mg
7.83%
Manganese:0.13mg
6.72%
Fiber:1.15g
4.6%
Copper:0.08mg
4.18%
Vitamin B3:0.73mg
3.65%
Phosphorus:31.55mg
3.15%
Vitamin B2:0.05mg
3.14%
Vitamin B6:0.06mg
2.9%
Magnesium:10.81mg
2.7%
Potassium:68.96mg
1.97%
Zinc:0.26mg
1.72%
Selenium:1.19µg
1.69%
Vitamin K:1.77µg
1.68%
Vitamin B5:0.15mg
1.46%
Vitamin B1:0.02mg
1.28%
Folate:4.35µg
1.09%