Tomato, Tofu and Mushroom Stew

Main Ingredients

• Tomatoes 2-3 pieces
• Tofu 1 block
• Mixed mushrooms 200g
• Garlic 2-3 cloves
• Fresh ginger 2-3 slices
• Spring onion 1 stalk
• Coriander (cilantro) a few sprigs
• Cooking oil 15-20ml
• Light soy sauce 10-15ml
• Tomato paste 1 tbsp
• Salt 5g
• White sugar 5g
• Ground white pepper to taste
• Cornstarch slurry a little
• Sesame oil a few drops

Steps

1. Tomatoes: Score a cross on the top, blanch in boiling water for 1-2 minutes until the skin splits, peel, and cut into small pieces. Tofu: Cut into 2cm cubes. Soak in lightly salted water for 10 minutes to prevent crumbling. Mushrooms: Clean thoroughly. Trim enoki mushrooms and cut in half; cut white beech and shimeji mushrooms into sections; slice shiitake mushrooms; tear oyster mushrooms. Drain well. Aromatics: Slice or mince the garlic; julienne the ginger; chop the spring onion and coriander.

   

2. Add the prepared mushrooms and stir-fry for about 2 minutes until they soften and become fragrant.

   

3. Add the prepared mushrooms and stir-fry for about 2 minutes until they soften and become fragrant.

   

4. Add enough water or stock (about 500-800ml) to cover all ingredients. Add light soy sauce and tomato paste (if using), and stir well. Bring to a boil over high heat, then reduce to medium heat and simmer for 5 minutes.

   

5. Gently add the tofu cubes and continue simmering for 3-5 minutes. Avoid stirring too frequently to prevent the tofu from breaking apart.

   

6. Season with salt, sugar, and ground white pepper. Thicken with cornstarch slurry if desired. Turn off the heat, drizzle with sesame oil (optional), and garnish with chopped spring onion and coriander. Serve hot.

   

TCM Notes

Tomatoes: Slightly cold in nature, sweet and sour in taste. Rich in lycopene, vitamin C, and organic acids. Lycopene is a powerful antioxidant with enhanced bioavailability when cooked, helping to fight oxidation, boost immunity, and support anti-cancer effects. Organic acids help aid digestion and promote fluid production. Tofu: Cool in nature, sweet in taste. Rich in high-quality plant protein, calcium, iron, phosphorus, magnesium, and soy isoflavones, with a digestibility rate of over 95%. Known to tonify the middle, clear heat, moisten dryness, and cleanse the intestines. Soy isoflavones provide antioxidant benefits. Mushrooms: Neutral in nature, sweet in taste. Rich in polysaccharides, dietary fiber, amino acids, and minerals. Mushroom polysaccharides help regulate immunity, fight tumors, and provide antioxidant and anti-inflammatory effects. They are characterized as “high in protein, low in sugar, low in fat, cholesterol-free, and rich in vitamins and amino acids” . Together, they achieve the synergistic effects of stimulating appetite, boosting immunity, providing antioxidant protection, and clearing heat and moistening dryness. Per 100g, the soup contains approximately 4.2g protein and 1.8g fat, with only 35-50 kcal.

Suitable for：General population, especially those with summer heat, thirst, and poor appetite Those on a weight-loss diet (low-calorie, high-satiety) Those with low immunity or prone to colds (mushroom polysaccharides boost immunity) Those needing calcium and plant-based protein (tofu is rich in calcium and high-quality protein) Children, the elderly, and those recovering from illness Those with hypertension or hyperlipidemia (low-fat, high-fiber) Those focused on antioxidant and anti-cancer benefits

Not suitable for：Those with gout or hyperuricemia – tofu and mushrooms contain moderate purines; avoid overconsumption Those with Spleen-Stomach deficiency cold or prone to diarrhea – tomatoes and tofu are cool in nature Those allergic to tomatoes, tofu, or mushrooms – should avoid Those with renal insufficiency – tofu contains plant protein and potassium; control intake under medical guidance Those with hyperacidity or gastric ulcers – tomatoes may irritate the stomach lining