Mapo Tofu
Good nutritional profile
Spicy Sichuan tofu with minced pork.
Mapo tofu is a Sichuan dish of soft tofu and minced pork simmered in a spicy, numbing sauce of fermented chili bean paste (doubanjiang), fermented black beans, garlic, chili oil and ground Sichuan pepper. It provides protein from both the tofu and the pork; the chili oil adds fat, and the bean pastes make it high in sodium. Less chili oil and lean pork keep the fat lower.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 8g | 14.3% |
| Fat | 6g | 8.6% |
| Carbs | 5g | 1.7% |
| Simple Sugars | 1.75g | Estimate |
| Complex Carbs | 3.25g | Estimate |
| Water | 78g | 3.1% |
| Calories | 110 | 4.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.1 | g | 5.5% |
| Monounsaturated | 2.92 | g | 11.7% |
| Polyunsaturated | 1.66 | g | 12.8% |
| Omega-3 | 0.498 | g | Estimate |
| DHA | 1 | mg | 0.1% |
| Omega-6 | 1.162 | g | Estimate |
| Trans | 0.02 | g | 1.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.02 | mg |
| Vitamin E | 0.91 | mg |
| Selenium | 9.09 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 2.59 | mcg | 0.3% |
| vitamin B1 | 0.115 | mg | 9.6% |
| vitamin B2 | 0.083 | mg | 6.4% |
| vitamin B3 | 1.26 | mg | 7.9% |
| vitamin B6 | 0.097 | mg | 5.7% |
| vitamin B9 | 20.2 | mcg | 5.0% |
| vitamin B12 | 0.091 | mcg | 3.8% |
| vitamin C | 1.02 | mg | 1.1% |
| vitamin D | 0.053 (2 IU) | mcg | 0.4% |
| vitamin E | 0.909 | mg | 6.1% |
| vitamin K | 13.7 | mcg | 11.4% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 66.3 | mg | 6.6% |
| iron | 0.99 | mg | 5.5% |
| magnesium | 22.8 | mg | 5.7% |
| phosphorus | 92.6 | mg | 13.2% |
| potassium | 166 | mg | 6.4% |
| sodium | 500 | mg | 21.7% |
| zinc | 0.857 | mg | 7.8% |
| copper | 0.131 | mg | 14.6% |
| manganese | 0.311 | mg | 13.5% |
| selenium | 9.09 | mcg | 16.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 237 | mg | 33.9% | 161% |
| Isoleucine | 348 | mg | 24.9% | 126% |
| Leucine | 567 | mg | 20.8% | 101% |
| Lysine | 541 | mg | 25.8% | 123% |
| Methionine | 221 | mg | 21.0% | 104% |
| Phenylalanine | 572 | mg | 32.7% | 152% |
| Threonine | 313 | mg | 29.8% | 136% |
| Tryptophan | 102 | mg | 36.4% | 168% |
| Valine | 380 | mg | 20.9% | 103% |
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Recipe
See full recipeIngredients
- Silken or soft tofu, cubed 400 g
- Ground pork 120 g
- Doubanjiang (fermented chili bean paste) 2 tbsp
- Fermented black beans, chopped 1 tbsp
- Garlic, minced 2 cloves
- Ginger, minced 1 tbsp
- Sichuan peppercorns, ground 1 tsp
- Chili oil 1 tbsp
- Chicken stock 200 ml
- Soy sauce 1 tbsp
- Cornstarch 1 tbsp
- Spring onions, sliced 2
- Cooking oil 2 tbsp
Instructions
- 1
Gently blanch the tofu cubes in lightly salted simmering water for 1 minute, then drain carefully.
- 2
Heat oil in a wok and brown the ground pork until crisp.
- 3
Add the doubanjiang, black beans, garlic, and ginger and stir-fry until the oil turns red and fragrant.
- 4
Pour in the stock and soy sauce and bring to a simmer.
- 5
Slide in the tofu and simmer gently for a few minutes, nudging rather than stirring to keep the cubes intact.
- 6
Stir the cornstarch with a little water and add it to thicken the sauce into a glossy coating.
- 7
Finish with chili oil and ground Sichuan peppercorns, scatter with spring onions, and serve with rice.