Shiitake, Sweet Potato and Zucchini Vegan Foo Yung
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 169.1
- Total Fat: 5.4 g
- Cholesterol: 0.0 mg
- Sodium: 645.0 mg
- Total Carbs: 23.8 g
- Dietary Fiber: 4.8 g
- Protein: 9.2 g
View full nutritional breakdown of Shiitake, Sweet Potato and Zucchini Vegan Foo Yung calories by ingredient
Introduction
Paraphrased from a recipe on fatfreevegan.com by the same name. Here's the link: https://blog.fatfreevegan.com/2006/09/shiitake-sweet-potato-and-zucchini-foo.html Paraphrased from a recipe on fatfreevegan.com by the same name. Here's the link: https://blog.fatfreevegan.com/2006/09/shii
take-sweet-potato-and-zucchini-foo.html
Number of Servings: 4
Ingredients
-
5.33 oz Sweet potato, cooked, boiled, without skin [Sweetpotato] 1 medium (by LUCY7294)
1 block Tofu, firm
2 cup, sliced Zucchini
10 serving Green Onion (fresh-1 stalk)
2 clove Garlic
2 tsp Ginger Root
1 1tsp Sesame Oil
2 serving BD Black Bean Sauce 1 scoop (by DOITALLMOM)
5 mushrooms Shiitake Mushrooms
.5 tbsp Argo 100% Pure Corn Starch
2 tbsp Soy Sauce
1 tsp Garlic
.25 1tsp Sesame Oil
Tips
This is a favorite recipe for me, although I've never had much success getting the potato mix to form a patty. I find it's just as comforting as a big mush, with the veggies cooked separately as a topping. However you make it, you can't go wrong.
Directions
Foo Yung Patties: Cover the sweet potato cubes with water and cook until tender. Drain the water and mash the sweet potatoes well. Set aside.
Press as much water as you can out of the tofu (if you have time, place it between towels put a weight on top of it for about a half hour). Use a potato masher to mash it thoroughly, so that no large chunks remain. Mix it with the sweet potatoes.
Heat a small non-stick skillet and add the sesame oil, zucchini, onions, garlic, and ginger. Cook until the zucchini softens, about 4 minutes. Remove from heat and add to the tofu-sweet potato mixture.
Add the remaining ingredients (except the garnish) and mix thoroughly.
To cook the patties, you can either pan-cook them (recommended) or bake them. The pan-cooked ones come out much more tender, but they have to be cooked in smaller batches.
To pan-cook, lightly spray a large, non-stick skillet and heat it over a medium-high burner. Form the tofu mixture into patties about 3 inches in diameter and 3/4 inch thick. Cook until well-browned and then turn, carefully, to cook until browned on the other side. Keep the cooked patties warm as you continue to cook the others.
To bake, preheat the oven to 400. Place the patties (see above) on an oiled baking sheet. Cook for 15 minutes, then turn and cook for 15 more minutes.
Sauce: Mix all ingredients in a small saucepan. Cook over medium-high heat until mixture boils, becomes translucent, and thickens. Serve immediately.
Serve the Foo Yung Patties on a bed of baby spinach, topped with sauce and garnished with green onions. Enjoy!
Serves 4.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user MUFFCABBAGE.
Press as much water as you can out of the tofu (if you have time, place it between towels put a weight on top of it for about a half hour). Use a potato masher to mash it thoroughly, so that no large chunks remain. Mix it with the sweet potatoes.
Heat a small non-stick skillet and add the sesame oil, zucchini, onions, garlic, and ginger. Cook until the zucchini softens, about 4 minutes. Remove from heat and add to the tofu-sweet potato mixture.
Add the remaining ingredients (except the garnish) and mix thoroughly.
To cook the patties, you can either pan-cook them (recommended) or bake them. The pan-cooked ones come out much more tender, but they have to be cooked in smaller batches.
To pan-cook, lightly spray a large, non-stick skillet and heat it over a medium-high burner. Form the tofu mixture into patties about 3 inches in diameter and 3/4 inch thick. Cook until well-browned and then turn, carefully, to cook until browned on the other side. Keep the cooked patties warm as you continue to cook the others.
To bake, preheat the oven to 400. Place the patties (see above) on an oiled baking sheet. Cook for 15 minutes, then turn and cook for 15 more minutes.
Sauce: Mix all ingredients in a small saucepan. Cook over medium-high heat until mixture boils, becomes translucent, and thickens. Serve immediately.
Serve the Foo Yung Patties on a bed of baby spinach, topped with sauce and garnished with green onions. Enjoy!
Serves 4.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user MUFFCABBAGE.