Fennel on Tofu

Love the elegance of tall fennel leaves cascading down, with their minutely thin, strawlike leaves that add a unique aromatic flavor to any dish. Fennel has a slightly minty taste, yet it can be as aromatic as anise or even as pungent as licorice. In this recipe, the fennel is gently cooked to impart a mild flavor to the tofu.

Fennel bulbs, when added to juices or eaten raw, can help balance gut flora and support digestive health. Rich in beta carotene and vitamin C, fennel also offers potassium and folate, which are beneficial for heart health.

During my stay at a holistic clinic, I prepared this dish for a patient suffering from candida and dietary imbalances. I created this version of fennel on tofu to provide a gentle alternative to overly pungent onion flavors, which can negatively affect sensitive systems. The essential oil aroma of fennel delivers a refreshing lift to the dish.

This recipe offers a fresh twist on serving tofu, where the softly cooked fennel melds perfectly with golden-seared tofu to create an unmistakably appealing combination.

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Fennel on Tofu

Main Course – Asian

Serves: 8

Prep Time: 10 minutes – Cooking Time: 25 minutes – Total Time: 35 minutes

A delicate dish that pairs mild, cooked fennel with golden-seared tofu. The fennel, with its subtle licorice notes, offers a refreshing twist and a delightful aroma. Perfect for a light and healthy meal.

Ingredients

• 2 medium-sized fennel stalks, finely chopped
• 1 fresh tomato, chopped into small cubes
• 2/3 tablespoon soy sauce
• 12 oz (340 grams) tofu block, sliced into 1/2 inch thick pieces
• 1/3 cup roasted sesame oil
• Black pepper to taste

Instructions

1

In a saucepan over medium heat, sauté the finely chopped fennel for a few minutes.

2

Add approximately 2/3 tablespoon of soy sauce and let the fennel turn slightly brown. Remove from the pan and set aside.

3

In the same saucepan over high heat, add the roasted sesame oil and sear the sliced tofu on both sides until slightly golden brown.

4

Place the tofu neatly onto a serving tray and garnish each piece with the reserved fennel and chopped tomato.

Nutrition

• 133.8 Calories
• 3.4g Carbohydrates
• 0.0mg Cholesterol
• 12.0g Fat
• 1.0g Fiber
• 2.3g Protein
• 83.4mg Sodium
• 0.0g Trans fat