Stir-fried Koyadofu with Vegetables
Stir-fried Koyadofu with Vegetables is a popular Japanese home-style dish featuring chewy freeze-dried tofu (koyadofu) stir-fried with a colorful mix of vegetables like carrots, cabbage, and shiitake mushrooms. The koyadofu absorbs the savory sauce, making it a satisfying and protein-rich main or side dish. It is a staple in Japanese vegetarian and Buddhist cuisine (shojin ryori).
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and dietary fiber, with a moderate amount of fat depending on the cooking oil used. A typical serving provides a balanced mix of nutrients, including iron and calcium from the tofu, and various vitamins from the vegetables, with a rough calorie range of 250-350 kcal.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 22 g |
| Carbs | 15 g |
| Fat | 18 g |
| Fiber | 6 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Calcium | 220 mg |
| Potassium | 380 mg |
| Magnesium | 65 mg |
| Phosphorus | 180 mg |
| Vitamin K | 45 mcg |
| Folate | 70 mcg |
| Vitamin C | 15 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Koyadofu is a unique ingredient with a history rooted in Buddhist temple cuisine, designed to provide protein and texture in meatless meals. Its sponge-like quality allows it to soak up flavors, making it a versatile and flavorful component in stir-fries.
