Healthy Ginataang Gulay with Tofu and Shrimp
Before we start picking and cooking our food, we usually ask ourselves what’s best for our appetite. But of course, we also have to think about how the chosen dish would benefit our bodies. That’s why it is good to have a menu of healthy options in our head for when we wonder what to…
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Before we start picking and cooking our food, we usually ask ourselves what’s best for our appetite. But of course, we also have to think about how the chosen dish would benefit our bodies. That’s why it is good to have a menu of healthy options in our head for when we wonder what to create in the kitchen. A good choice to always have in mind? A healthy and delicious ginataang gulay recipe!
Mixing our favorite vegetables with the creaminess and flavor of coconut milk truly makes for some of the best dishes. After all, it can reflect the taste of home while working well with the seasonings we usually have it with. But if you’re looking for a more convenient, easy option to cook with in terms of Ginataan, we can also use some Ginataang Gulay mix. This also perfectly holds some of the most complementary flavors with our nutritious ingredients like broccoli and long green beans.
But before we get started, how about we get to know some of the health benefits that come with a recipe like this?
Health benefits of Ginataang Gulay with Tofu and Shrimp:
When we think of healthier protein options to have, seafood usually also comes to mind. And for shrimp, this particularly applies because it is filled with various components that are great for your body. This ingredient has antioxidants, such as astaxanthin. This is a carotenoid that can help prevent inflammation, and protect your cells from free radicals.
There are also studies surrounding it on maintaining your brain and heart’s health. This low-calorie seafood component also has phosphorus, zinc and magnesium— minerals that are beneficial for your body. Magnesium, for one, can keep your bones healthy.
Red bell pepper
The red bell pepper can bring some crunch and a refreshing element to any dish. And luckily, it also has a great share of health benefits! For one, it is low in calories, and is filled with largely beneficial vitamins and minerals. Firstly, it is very rich in vitamin C. Among its many purposes is to form muscle and collagen in bones. And it can help lessen the risk of heart disease.
Red bell peppers also have carotenoids that can aid in making your eye health better. These are lutein and zeaxanthin— carotenoids that are also great for keeping your retina safe from oxidative harm. Eating more bell peppers in general have also been associated with preventing chronic illnesses because of this ingredient’s nutritious components.
We use tofu in such a great variety of dishes, don’t we? From different soup recipes to the Pinoy classic sweet Taho, this ingredient is notorious for working with many dishes. We also know it pretty well for being a healthy component. This is because it is rich in nutrients, much like our red bell pepper. It has lots of isoflavones, which means it can help keep your cholesterol levels low, and reduce the risk for heart disease.
Isoflavones is also an antioxidant, which means it can fight off damage from free radicals. This can prevent chronic illnesses. Studies have also shown that isoflavones can improve one’s skin, and strengthen your bones.
Now that we’re well-oriented with the nutritious ingredients that come with our dish, let’s go ahead and make it!
How to cook Ginataang Gulay with Tofu and Shrimp:
Cooking the shrimp, and incorporating some vegetables:
Start out by getting 4 tablespoons of cooking oil, and heating this up in a wok or a wide pan. Now take your 6 to 8 pieces of shrimp, and place it in the wok. Fry each side for 1 minute then you can remove it, and set it aside. For now, we will work on our vegetables!
With the oil we have left behind, we will be cooking our onion, garlic and ginger. You will need 1 onion you’ve chopped, 3 cloves of garlic you’ve chopped, and 2 thumbs of ginger you’ve sliced into strips. Add all these to the wok, and sauté them. After that, you can also integrate the 2 carrots you’ve sliced, and 12 ounces of long green beans. Cook these all up for 1 minute.
We will now incorporate 4 ounces of broccoli, 1 red bell pepper we’ve sliced, and half of the 6 ounces of diced and fried tofu we gathered for the recipe. And then go ahead and cook this all up for 2 minutes. For a burst of flavor, also mix together 40 grams of Knorr Ginataang Gulay Mix with 1 ½ cups of water. This will help give the dish that full and satisfying creaminess we’d like for our Ginataang Gulay. Make sure to mix it thoroughly before you pour it into the pan.
Adding some more seasonings and shrimp:
Now sprinkle in 1 teaspoon of turmeric powder, and also add your fried shrimp from earlier. Then cover your pan or wok, and keep everything cooking for 5 to 7 minutes. But you can also extend or cut the time short, depending on how cooked you would like your vegetables to be. Afterwards, all we have to do is season it all with some ground black pepper and salt, and add the tofu we have left.
Make sure to have this deliciously nutritious dish with some warm rice. Then you’re done! What other recipes would you like to see? And did you enjoy my Healthy Ginataang Gulay with Tofu and Shrimp? Let me know in the comments below!
Did you make this? If you snap a photo, please be sure tag us on Instagram at @panlasangpinoy or hashtag #panlasangpinoy so we can see your creations!
Healthy Ginataang Gulay with Tofu and Shrimp
- 6 to 8 pieces shrimp
- 6 ounces tofu diced and fried
- 40 grams Knorr Ginataang Gulay Mix
- 2 carrots sliced
- 12 ounces long green beans
- 4 ounces broccoli
- 1 red bell pepper sliced
- 1 teaspoon turmeric powder
- 1 onion chopped
- 2 thumbs ginger sliced into strips
- 3 cloves garlic chopped
- ¼ cup water
- 4 tablespoons cooking oil
- Heat oil in a wok or wide pan. Fry shrimp for 1 minute per side. Remove from the pan and set aside.
- Using the remaining oil, sauté onion, garlic, and ginger.
- Add carrot, long green beans. Cook for 1 minute.
- Add broccoli, bell pepper, and half of the fried tofu. Cook for 2 minutes.
- Combine Knorr Ginataang Gulay Mix with 1 ½ cups water. Mix well and then pour into the pan.
- Add turmeric powder and fried shrimp. Cover the pan and continue cooking for 5 to 7 minutes or until the vegetables are cooked according to your preference.
- Season with ground black pepper and salt.
- Add the remaining tofu. Serve with rice. Share and enjoy!
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