EatSmarter exclusive recipe

Stir Fried Tofu

with Cabbage and Mushrooms in Pancakes
Average: 5 (1 vote)
(1 vote)
Stir Fried Tofu

Stir Fried Tofu - A great, hearty meal without the meat

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Health Score:
8,3 / 10
1 hr 10 min.

Healthy, because

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Nutritional values

This meal already provides half of the daily biotin requirement. Biotin was formerly called vitamin H: H for skin factor, because it supports the growth of skin, hair and connective tissue. At the same time, calcium is served here without any dairy products as an ingredient.

Additional intestine-healthy fibre comes into play when you replace half of the flour with wholemeal flour. Add a little more cold water to knead the dough, otherwise it will become too firm.

1 serving contains
(Percentage of daily recommendation)
Calorie579 kcal(28 %)
Protein26 g(27 %)
Fat23 g(20 %)
Carbohydrates65 g(43 %)
Sugar added3 g(12 %)
Roughage8.5 g(28 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.6 μg(8 %)
Vitamin E4.6 mg(38 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin7.4 mg(62 %)
Vitamin B₆0.5 mg(36 %)
Folate161 μg(54 %)
Pantothenic acid1.9 mg(32 %)
Biotin22 μg(49 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C19 mg(20 %)
Potassium769 mg(19 %)
Calcium220 mg(22 %)
Magnesium80 mg(27 %)
Iron5.3 mg(35 %)
Iodine11 μg(6 %)
Zinc2.3 mg(29 %)
Saturated fatty acids3.1 g
Uric acid154 mg
Cholesterol119 mg
Development of this recipe:


11 ounces Pastry flour
1 ounce dried Mushrooms (wood ear and shiitake)
14 ounces Napa cabbage
7 ounces Bamboo shoots
3 scallions
5 tablespoons vegetable oil
2 eggs
9 ounces Tofu
2 tablespoons soy sauce
8 tablespoons Hoisin sauce
How healthy are the main ingredients?
MushroomNapa cabbageBamboo shootseggTofusoy sauce

Kitchen utensils

1 Pot, 1 Skillet, 1 Bowl, 1 Small bowl, 1 Wok, 1 Measuring cups, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Slotted spoon, 1 Slotted spatula, 1 Brush, 1 Rolling pin, 2 Kitchen towels, 1 Fork, 1 Cutting board, 1 Steamer basket

Preparation steps

Stir Fried Tofu preparation step 1

Place the flour in a bowl. Add 125-150 ml (approximately 1/2–3/4 cup) of boiling water and stir with a wooden spoon.

Stir Fried Tofu preparation step 2

Add 5 tablespoons cold water, mix and then knead on a floured work surface for 3 minutes. Cover with a damp kitchen towel and let rest for 10 minutes.

Stir Fried Tofu preparation step 3

Soak mushrooms in warm water for about 30 minutes.

Stir Fried Tofu preparation step 4

Slice bamboo shoots into thin strips. Rinse scallions and cut the white parts into thin slices. Cut the green parts into 2 cm (approximately 3/4-inch) pieces. Remove the outer leaves and the core of the cabbage and cut into thin strips.

Stir Fried Tofu preparation step 5

Knead the dough again for 3 minutes. Then roll into a 3 cm (approximately 1 1/4-inch) diameter rope.

Stir Fried Tofu preparation step 6

Cut the dough into 12 slices (about 3 cm/or approximately 1 1/4 inch thick). Flatten each piece with your palm. Brush each piece of dough on one side with a little oil.

Stir Fried Tofu preparation step 7

With oiled sides together, stack two pieces of dough and roll out into a 21 cm (approximately 8-inch) diameter circle. Repeat with remaining dough.

Stir Fried Tofu preparation step 8

Heat the pan over medium heat and grease with a little oil. Add a pancake and fry until golden brown, about 45 seconds on each side.

Stir Fried Tofu preparation step 9

Repeat with remaining dough. Keep remaining dough covered with a dry towel while cooking the pancakes.

Stir Fried Tofu preparation step 10

Drain mushrooms and cut into very thin strips. Whisk the eggs in a small bowl. Cut tofu into strips.

Stir Fried Tofu preparation step 11

Heat the remaining oil in a hot wok. Pour in the eggs and stir. Remove with a slotted spoon and drain on paper towels.

Stir Fried Tofu preparation step 12

If necessary, add some oil to the wok. Add scallions and vegetables. Cook over high heat for 1 minute, stirring frequently.

Stir Fried Tofu preparation step 13

Add scrambled eggs and tofu. Stir to combine and cook for 1 minute. Season with soy sauce, salt, pepper and a pinch of sugar.

Stir Fried Tofu preparation step 14

Just before serving, wrap the pancakes in a damp kitchen towel. Warm in a steamer over boiling water for about 5 minutes. Unwrap pancakes, drizzle with hoisin sauce and fill with vegetables and tofu mixture. Serve.