Heart-Healthy Yong Tau Foo

Delight in the wholesome goodness of Heart-Healthy Yong Tau Foo, a nourishing reinterpretation of the classic Asian comfort dish. This vibrant recipe is brimming with nutrient-rich vegetables like eggplant, broccoli, and bitter melon (or zucchini for a gentler taste), all stuffed with a flavorful tofu filling infused with garlic, miso paste, and fresh coriander. Simmered in a light, low-sodium vegetable broth and accented with shiitake mushrooms and bean sprouts, this dish offers a perfect balance of hearty and refreshing flavors. Serve it on its own or over rice noodles for a satisfying meal that's as guilt-free as it is delicious. Perfect for those seeking health-conscious comfort food, this easy-to-make soup is high in protein, low in sodium, and packed with plant-based goodness.

Nutriscore Rating: 83/100

Prep Time:25 mins

Cook Time:20 mins

Total Time:45 mins

Servings: 4

Ingredients

• 300 grams Firm tofu
• 2 tablespoons Low-sodium soy sauce
• 1 tablespoon Miso paste (white or light)
• 3 cloves Garlic cloves, minced
• 2 tablespoons Fresh coriander, chopped
• 1 medium Eggplant
• 1 large Red bell pepper
• 1 medium Bitter melon (or zucchini as a milder alternative)
• 150 grams Broccoli florets
• 4 cups Low-sodium vegetable broth
• 6 pieces Shiitake mushrooms (fresh or rehydrated dried)
• 100 grams Bean sprouts, rinsed
• 100 grams Rice noodles (optional, for serving)
• 1 teaspoon Sesame oil
• 4 pieces Lime wedges

Directions

Step 1

Press the tofu to remove excess water by placing it between two plates with a weight on top. Let it sit for 15 minutes.

Step 2

In a mixing bowl, crumble the pressed tofu and mix in minced garlic, low-sodium soy sauce, miso paste, and coriander until a cohesive filling is formed.

Step 3

Prepare the vegetables: slice the eggplant and red bell pepper into 2-inch chunks. Cut the bitter melon or zucchini into 1-inch thick rounds and scoop out the seeds to create a cavity for stuffing.

Step 4

Stuff each vegetable piece (eggplant, bell pepper, bitter melon/zucchini) with the tofu mixture, pressing gently to secure the filling.

Step 5

In a large saucepan or wok, heat a teaspoon of sesame oil over medium heat. Lightly sear the stuffed vegetables on each side until golden. Remove and set aside.

Step 6

In the same saucepan, pour in the low-sodium vegetable broth. Bring to a gentle simmer.

Step 7

Add the shiitake mushrooms and broccoli florets to the broth. Simmer for 5 minutes until tender.

Step 8

Carefully add the stuffed vegetables into the broth and simmer for an additional 7-10 minutes until the filling is cooked through.

Step 9

If serving with rice noodles, cook the noodles according to package instructions and divide them into bowls.

Step 10

To serve, ladle the broth, vegetables, and mushrooms over the noodles or directly into bowls. Garnish with fresh bean sprouts and serve with lime wedges on the side.

Nutrition Facts

Serving size	2629 grams (2629.0g)

Amount per serving	% Daily Value*
Calories	1003

Total Fat 31.90g	41%
Saturated Fat 4.50g	23%
Polyunsaturated Fat 6.20g
Cholesterol 0mg	0%
Sodium 2841mg	124%
Total Carbohydrate 140.30g	51%
Dietary Fiber 37.80g	135%
Total Sugars 42.40g
Protein 59.90g	120%

Vitamin D 121IU	605%
Calcium 719mg	55%
Iron 12mg	66%
Potassium 3835mg	82%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.4%

Protein: 22.0%

Carbs: 51.6%