Tofu Egg Foo Young
Tofu Egg Foo Young offers a savory, protein-packed stir-fried pancake with fresh vegetables and herbs, perfect for a quick, flavorful vegetarian meal or brunch.
Ingredients
Instructions
- Beat the eggs in a bowl.
- Mash the tofu into small pieces.
- Add tofu, bean sprouts, celery, Parmesan cheese, soy sauce, green onions, and parsley to the eggs.
- Mix thoroughly until well combined.
- Heat olive oil in a skillet until hot.
- Drop batter by tablespoonfuls into the hot oil to form pancakes.
- Cook until one side is golden brown, then turn and cook the other side until golden brown.
- Serve hot.
Tips & Substitutions
For extra flavor, consider adding a pinch of garlic powder or sesame oil to the batter. If you want a lighter version, substitute egg whites for whole eggs. You can also use firm or extra-firm tofu for a better texture. If you have leftover vegetables, feel free to incorporate them into the mix, making this dish a versatile option in your collection of vegetarian recipes.
Serving Suggestions
Serve Tofu Egg Foo Young hot, garnished with additional green onions or a drizzle of soy sauce. This dish pairs beautifully with Tina's Fried Rice or a side of steamed vegetables for a complete meal. You can also top it with a light soy or hoisin sauce for added flavor.
Storage & Reheating
Leftover Tofu Egg Foo Young can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place them in a skillet over medium heat until warmed through, or microwave them for 30-45 seconds. Avoid reheating in the oven as it can dry them out.
Nutrition & Diet Analysis (per serving)
Each serving of Tofu Egg Foo Young contains roughly 622 calories, with 19g protein, 39g carbohydrates, and 49g fat. It is an excellent source of vitamin C (83% of the Daily Value), iron (70% of the Daily Value), and dietary fiber (55% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 2439mg per serving (106% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make Tofu Egg Foo Young gluten-free?
Yes, to make this recipe gluten-free, substitute the lite soy sauce with a gluten-free soy sauce or tamari. Always check the labels on the tofu and any additional sauces you may use to ensure they are gluten-free.
What can I use instead of bean sprouts?
If you don't have bean sprouts on hand, you can substitute them with shredded cabbage or finely chopped bell peppers. Both options will add crunch and flavor to your Tofu Egg Foo Young, making it a delightful dish regardless of the alterations.
Can I freeze Tofu Egg Foo Young?
It is not recommended to freeze Tofu Egg Foo Young as the texture may change when thawed. However, you can prepare the batter ahead of time and store it in the refrigerator for up to 24 hours. Just cook them fresh when you're ready to serve.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).