Healthy Simmered Koya Tofu Recipe (freeze dried tofu)

高野豆腐の煮しめ（koya dofu no nishime)

What kind of dish is koya dofu no nishime?

A dish of freeze-dried tofu simmered in a sweet soup. As soon as you take a bite, the freeze-dried tofu overflows with a gentle broth.

Koya-dofu (freeze-dried tofu) is a preserved food made by freezing tofu, aging it at a low temperature, and then drying it. When dry, it is light and spongy. It is reconstituted in water and then simmered in dashi stock to add flavor.

It is filling, has a lot of protein, and contains as much calcium as milk. Koya-dofu is healthy and nutritious.

NUTRITION FACTS of Healthy Simmered Koya Tofu Recipe (freeze dried tofu)

132kcal Protein 7.8g Fat 4.3g Carb 16g Salt Equivalent 2.3g

MEMO

In most cases, freeze-dried tofu comes with granules of seasonings .

The freeze-dried tofu without granules of seasonings is easier to make depending on the amount of garnish. So I always season my own.

The freeze-dried tofu tends to crumble when put in water or hot water, so put it in the boiling seasoning liquid!!

INGREDIENTS for Healthy Simmered Koya Tofu Recipe (freeze dried tofu) (4SERVINGS)

Koya tofu(freeze-dried tofu) 50g
carrots 50g
water 300g
☆dashi stock granules 4g
☆light soy sauce 30g
☆sugar 30g
☆mirin 25g
☆sake 25g
☆salt 2g
shiitake mushrooms 70g
4green beans 40g

Healthy Simmered Koya Tofu Recipe (freeze dried tofu) COOKING INSTRUCTIONS

➀Rehydrate freeze-dried tofu in water. It expands 6 times. Cut it into any size you like.

②Put carrots in water and boil until soft.

③Add dashi stock granules, light soy sauce, sugar, mirin, sake, salt, and bring to a boil.

④Add freeze-dried tofu and shiitake mushrooms and simmer.

⑤If there isn’t enough water at this point, add enough water to submerge the freeze-dried tofu.

⑥When the water is almost gone, add the green beans, and turn off the heat after a while.

MEMO

Other menu items of the day are hijiki rice, eggplant miso soup, boiled koya tofu, and grapefruit. The recipe for simmered koya tofu has been uploaded before, so please take a look (´³`)♡

Check out this recipe too.　⇒　Deep-fried chicken that will make you addicted

naokoan

I’m Naoko. After graduating from a registered dietitian training school, I am working as a registered dietitian at a hospital in Japan. I love to cook and eat delicious food. I make recipes with calorie counting. The reason why all the ingredients are written as “g” is to accurately calculate calories. I am especially good at cooking with pressure cookers and ovens. I would like to introduce the recipe to foreigners who are interested in Japanese food. So I started writing Japanese home cooking recipes on my blog in English. 大学卒業後、管理栄養士として病院で勤務しています。レシピはカロリー計算を出来るだけ正確に行いたいので“g”で表記しています。日本の家庭料理のレシピを英語で紹介しています。圧力鍋とオーブンを使う料理が得意です。日本食・和食に興味を持ってもらえたら嬉しいです。よろしくお願いします(*ˊᵕˋ)♡‧₊

高野豆腐の煮しめってどんな料理？？

高野豆腐を甘めの出汁で煮込んだ一品。一口食べると高野豆腐から優しい出汁が溢れ出します。

高野豆腐は豆腐を冷凍し、低温で熟成させて乾燥させた保存食です。乾燥すると軽くてスポンジ状になります。水で戻してだし汁で煮て風味を加えます。

食べ応えがあり、たんぱく質が多く、カルシウムも牛乳と同じくらい多く含まれています。健康的で栄養価が高い食材です。

高野豆腐には顆粒の調味料が付属されていることがほとんどです。

付け合わせの量によっては、顆粒調味料を使わない高野豆腐の方が作りやすいです。なので私はいつも自分で味付けをしています。

高野豆腐は水やお湯に入れると崩れやすいので、沸騰した調味液の中に入れてください!!

材料（4人分）

高野豆腐　50g
にんじん　 50g
水　 300g
☆顆粒だし　 4g
☆薄口醤油　30g
☆砂糖　 30g
☆みりん　 25g
☆日本酒　 25g
☆塩　2g
椎茸　70g
インゲン　40g

高野豆腐の煮しめの作り方(*ˊᵕˋ)♡‧₊

➀高野豆腐を水で戻す。 6倍に膨らみます。好きな大きさに切ってください

②にんじんを水に入れ、柔らかくなるまで茹でる

③顆粒だし、薄口しょうゆ、砂糖、みりん、酒、塩を加えて煮立たせる

④高野豆腐と椎茸を加えて煮る

⑤このとき水が足りない場合は、高野豆腐が浸るくらいの水を足す

⑥水分がほとんどなくなったらいんげんを加え、しばらくしたら火を止める