Recipes

Curry Tofu Bok Choy: A “Fiber Fueled” Recipe

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This recipe first appeared in Dr. Will Bulsiewicz’s new book, Fiber Fueled (Penguin 2020).

This simple dinner combines two of our favorite plant-powered foods: calcium and iron-rich tofu and bok choy. Baby bok choy is more tender than the bigger bok choy, so if you prefer a milder vegetable, select that one instead. 

Makes 2 servings

Ingredients

  • 1 ½ cups vegetable or Biome Broth, divided 
  • 2 scallions, white parts removed, green parts only, thinly sliced
  • 1 tablespoon freshly grated ginger
  • 1 tablespoon tamari 
  • 3 cups bok choy, leaves and stems separated
  • 3 ounces bamboo shoots (rinsed from canned) 
  • 1 tablespoon yellow curry powder* (select a mild curry if you are sensitive to spice)
  • 1 tablespoon garam masala powder*
  • ½ cup canned coconut milk
  • 7 ounces firm tofu, pressed** and cubed
  • 1 teaspoon toasted sesame oil
  • 1 ¼ cups cooked brown rice, for serving

Method

  1. Heat 2 tablespoons broth in a large skillet or wok over medium-high heat until shimmering. Add in the scallions, ginger and tamari and stir for 60 seconds, until fragrant and ginger is mostly broken down. 
  2. Add in the bok choy stems and bamboo shoots and saute until softened, about 5 minutes. If you need more liquid, add in a splash or two of the broth. 
  3. In a separate bowl, whisk together yellow curry powder, garam masala, remaining vegetable broth and coconut milk until spices are thoroughly mixed in. Set aside. 
  4. Toss the tofu with 1 teaspoon of toasted sesame oil and add to the wok and stir for 30 seconds to incorporate with the bok choy and bamboo shoots. 
  5. Reduce heat to medium-low and add in the coconut mixture and remaining bok choy leaves. Cover, and simmer for 10 minutes over low heat until sauce is thickened and vegetables are tender and cooked through. Serve over cooked rice. 

Make Ahead Tips:

  1. Chop scallions and bok choy prior to cooking. Store in a sealed container in the fridge.
  2. This entire dish can be made ahead of time, cooled and stored in a sealed container in the fridge then reheated when you are ready to enjoy!

Low FODMAP Options

*Read the ingredient label and make sure your curry powder and garam masala do not contain garlic or onion in the ingredients. 

**To press tofu, slice into slabs then wrap in clean kitchen towels or paper towels. Place on a rimmed baking sheet, then cover with a heavy object, like food cans or a skillet. Let sit for 10 minutes until much of the water is removed. 

Supercharge It!: Top with chopped cilantro, Sesame Seeds and/or Bean Sprouts 

7 Plant Points: Scallions, ginger, bamboo shoots, bok choy, coconut milk, vegetable broth, tofu

Will Bulsiewicz, MD, is a board-certified gastroenterologist in clinical practice in Charleston, SC. He is an internationally recognized gut health expert, a trained epidemiologist, and the author of the new book Fiber Fueled and more than 20 scientific papers. A graduate of Georgetown University School of Medicine, he trained in internal medicine at Northwestern Memorial Hospital and gastroenterology at The University of North Carolina Hospitals. He also earned a Master of Science in clinical investigation (MSCI) from Northwestern University and a certificate in nutrition from Cornell University.

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