Recipes · Chinese · Main Courses
Mapo Tofu
One serving has 513 kcal and 31 g protein, and at least a fifth of a woman's daily need of selenium (72%), manganese (68%), thiamin (67%), vitamin K (66%), phosphorus (53%) and copper (51%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (446 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein, Low carb
- Contains: celery, gluten, pork, poultry, soy
Ingredients
- 200 g Tofu, soft (silken)
- 80 g Pork, ground, raw
- 18 g Black bean sauce
- 8 g Garlic, raw
- 5 g Ginger, fresh
- 15 g Scallions, raw
- 2 g Black pepper
- 8 g Cornstarch
- 100 g Chicken broth
- 10 g Vegetable oil
Method
- Cut the silken tofu into 2 cm cubes and set aside; if very soft, blanch briefly in hot salted water to firm up slightly and season it from within.
- Heat the oil in a wok over medium heat, add the ground pork, and stir-fry for 3-4 minutes, breaking it up, until browned and crisp at the edges.
- Add the garlic, ginger and doubanjiang, which stands in for both the fermented chili bean paste and the fermented black beans traditionally used, and stir-fry for 1 minute until fragrant and the oil turns red.
- Pour in the chicken broth, bring to a simmer, and gently slide in the tofu cubes; simmer for 5 minutes, spooning the sauce over the tofu occasionally without stirring too roughly.
- Stir the cornstarch with a little water and pour in gradually, stirring gently, until the sauce clings thickly to the tofu.
- Sprinkle with the black pepper and scallion, and serve hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 513 kcal | 24% |
| Carbohydrates | 19.1 g | |
| Water | 354 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 30.7 g | 64% |
| Tryptophan | 0.39 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.1 g | |
| Lysine | 2.1 g | |
| Methionine | 0.54 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.93 g | |
| Valine | 1.4 g | |
| Histidine | 0.94 g | |
| Fat | 36.2 g | |
| Monounsaturated | 11.8 g | |
| Polyunsaturated | 12.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.8 g | |
| Saturated | 9.2 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 59.6 mg | |
| Calcium | 277 mg | 28% |
| Copper | 0.46 mg | 51% |
| Iron | 3.8 mg | 21% |
| Magnesium | 90.7 mg | 29% |
| Manganese | 1.2 mg | 68% |
| Phosphorus | 373 mg | 53% |
| Potassium | 664 mg | 14% |
| Selenium | 39.6 µg | 72% |
| Sodium | 1,489 mg | |
| Zinc | 3.4 mg | 43% |
| Thiamin (vitamin B1) | 0.74 mg | 67% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 5.2 mg | 37% |
| Pantothenic acid (vitamin B5) | 0.73 mg | 15% |
| Pyridoxine (vitamin B6) | 0.55 mg | 42% |
| Folate (vitamin B9) | 111 µg | 28% |
| Cobalamin (vitamin B12) | 0.58 µg | 24% |
| Choline | 63.3 mg | 15% |
| Vitamin A | 9.6 µg | 1% |
| Vitamin C | 6.5 mg | 9% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 59.6 µg | 66% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.