Thanks for joining Sarah and me for Meatless Monday today. Admittedly, I am not usually a big fan of Chinese food. The reason for this is that the restaurant versions are normally loaded with sodium and sugar. I made it my mission to try to create a tasty and healthier option. This Mu Shu Vegetables with Tofu is a better than take out weeknight option.
Mu Shu Vegetables with Tofu
My goal for this Mu Shu Vegetables with Tofu was to reduce the sodium and sugar found in a traditional prep while still having a tasty recipe. I have been paying more attention to sodium content in foods lately and wow it’s surprising how much is in everything!
I took traditional Hoisin sauce and diluted it with some water and rice vinegar. Adding in some garlic and ginger paste with a splash of chili paste gave me the flavor profile I was looking for. Once I started looking at sodium content in foods, I was really surprised by how much was in everything. I’ve been making a real effort to reduce it where ever I can.
Using pre-shredded red cabbage and broccoli slaw cuts down to prep time and makes this Mu Shu Vegetables with Tofu an easy to prepare weeknight meal for the whole family. Small flour tortillas are the perfect and easy sub for a traditional Chinese pancake. (Use a gf option is desired)
Tell me-Do you have favorite take out meals that you have tried to make healthier yourself? Do you pay attention to sodium contents in your foods?
Ingredients
- For the sauce:
- 1/4 C hoisin sauce
- 1/4 C warm water
- 3 Tbl rice vinegar
- 1/2 Tsp ginger paste
- 1-2 garlic cloves minced
- optional: 1 tbl Chili paste
- For the Mu Shu:
- 8 oz block of firm tofu (drained)-sliced into strips
- 6 oz bag of broccoli slaw
- 6 oz bag of shredded red cabbage
- 2 Cups of sliced Shitake mushrooms
- 1 tsp Chinese 5 spice powder
- olive oil
- serve with:
- plum sauce
- small flour tortillas
Instructions
- whisk together all sauce ingredients in a small bowl set aside
- Place tofu In a medium bowl
- generously coat with olive oil and 5 spice seasoning
- Heat a large skillet with olive oil to medium high
- Add in tofu and saute for 10 m until browned on both sides
- Add in mushrooms saute for another 5 min
- Add in slaw and cabbage and combine
- Drizzle on marinade to coat
- Serve with plum sauce and small tortillas
I used to make Mu Shy Veggies with scallion pancakes all the time! This looks so great and now I may have to revisit my past obsession with it.
Well don’t let me stop you!
Such a simple recipe. Sodium is in so much food, it’s crazy! I love trying to reduce it when possible.
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This looks great! I love that you always find a way to make traditional recipes healthier 🙂
Thanks Kim!
This looks so good! I may need to swap the protein (I don’t do soy) but I am definitely going to give this a try. I’ve never had Mo Fu but I am really curious to try it sounds amazing. Thanks for the meal motivation!
Thanks and yes would work with chicken or seafood as well instead of tofu
Oh, this sounds fabulous!
Thanks Wendy! Hope you give it a try
YUM!! I LOVE your recipes, Deborah!! This one looks super delicious!!
Well thanks so much hope you try it out sometime
This looks so good! Of course, it’s lunchtime and now I wish I had all these ingredients because I’m starving!
Thanks it’s definitely and easy one to stir up
sounds great! I love mushrooms, they”re a perfect meat substitute aren’t they! have a great week
Yes I love to use mushrooms to get that heartier meaty taste. Thanks for checking it out
Very creative, and colorful (you know I’m all about color). I have not made much Chinese food on my own….I do the convenient takeout LOL (my bad)
I don’t make too much Chinese food either but I may start these were easy
I really don’t pay much attention to sodium. I try to have enough flavor in my recipes that I don’t need to add extra salt or anything.
I love all of the spicy flavors and seasonings and I try to avoid adding salt when I can
You always have the best recipes! I know I would love this one as I love Moo-shu pork!
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Thanks hope you give it a try sometime
Looks so good! You ALWAYS have amazing photos with your recipes!
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Thanks so much!
This looks so good! You are right about sodium too- it’s scary! I probably need to be more careful too.
It is in everything!
What a fun taco recipe! Perfect for meatless monday!
Thanks!
This looks really good! I remember a time when mu shu chicken was my husband’s favorite thing to get at a Chinese restaurant. The small flour tortillas are a great idea.
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well maybe you could get him to eat this version!
This sounds like such a delicious recipe! Always looking for new tofu ideas!
me too! Hope you give it a try
That looks and sounds delicious! I may have to try it!
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really hope you do!
Alright, my husband just mentioned getting Chinese take-out for dinner but now you have me thinking twice about that! You are so creative with all of your recipes!
Thanks! Can’t wait to cook for you all when you are here
Yum! Love all the crunchy veggies and slaw addition. Good thing tomorrow is Taco Tuesday!
yes it’s a two fer for sure 🙂
Yes! I make a healthier version of fried rice. Instead of white rice, I use nutrient-packed quinoa and add lots of veggies. Your Mu Shu recipe sounds delicious!
I do a quinoa fried rice as well it’s tasty with the Asian spices. Thanks for checking out my recipe hope you give it a try
This looks really good! I love Chinese take out but the sodium levels really concern me – nice to see this healthy alternative!
Yes you do have to be mindful of all that sodium hidden in everything
Yum, this looks so delicious! I am adding it to my Meatless Monday dinner ideas!!
Thanks so much hope you all enjoy it
Sounds delicious! I agree, I’m often surprised how much sodium is in restaurant meals. Burrito bowls are another easy one to make at home and so much less sodium that way.
Yes so much healthier to make at home and pretty easy for both
I’m picky about Chinese food too. There’s this vegan Chinese place in my college town of Montclair, NJ, that makes AWESOME food with none of the usual nutritional downsides of Chinese food – MSG, sodium, etc. I love it so much, it’s kind of ruined any other Chinese food for me!
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Ha ha yes I can see how that might happen! I think we must have been commenting on each other’s blogs at the exact same time 🙂
i have never made mu shu vegetables but now im tempted to give it a try.
It is so easy you have to try it
That looks like it would be great for lunch!
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I had it for lunch and dinner it was yum
That was one of my favorite dishes to order at Chinese restaurants when I was a kid! I haven’t had it in ages and this looks super good!
I just had a craving for it! Hope you give it a try
Looks awesome!
I completely agree that the “westernized” Chinese restaurant food is loaded with sugar and salt, and if possible even more oily than the real version haha.
For me, the problems with Chinese food has always been too much fat and carbs and too little protein. I have been living in Beijing for 3 years by the way 🙂
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OH wow that’s exciting to get live in China. I bet the food is so different there!