Tofu shiso gyoza

This recipe for crispy pan-fried vegetable gyoza (or dumplings) with a peppery kick from shiso, also known as Japanese basil, was submitted by a nutrition intern here in Hawaii, Howard Siu. Tofu is an excellent source of lean protein that absorbs flavors well. When firm tofu is pressed, crumbled and stir fried, its texture becomes similar to that of ground meats. Using fresh herbs, such as shiso, decreases the need to add extra fat or salt. These gyoza can be premade in large batches and frozen, to be enjoyed later.

For more recipes like this, visit the Kaiser Permanente Hawaii Facebook page at facebook.com/kphawaii

Servings: 4 (5 gyoza per serving)

Ingredients

  • 1/2 cup firm tofu, crumbled
  • Canola oil, as needed
  • 1/8 cup onion, small-diced
  • 1/8 cup green onion, diced
  • 1/4 cup carrot, minced
  • 1 clove garlic, minced
  • 1/2 teaspoon ginger, minced
  • 5 cremini, Enoki or button mushrooms (or 1 1/2 cups other mushrooms), thinly sliced
  • 1 1/2 cups cabbage (Napa or green), thinly sliced
  • 1/2 teaspoon sesame oil
  • 1 tablespoon low-sodium soy sauce
  • Black pepper and/or chili pepper, to taste
  • 20 shiso leaves (if shiso leaves are unavailable, substitute Thai basil or regular sweet basil. If using sweet basil, add a bit more basil to each dumpling.)
  • 20 potsticker or gyoza wrappers
  • Water, as needed

Directions

  1. Squeeze water out of the tofu with paper towels and crumble tofu into small chunks.
  2. Coat nonstick pan with a thin layer of canola oil. Stir fry the onions, carrot, garlic, ginger and mushrooms on medium-high heat until vegetables become dry and browned.
  3. Turn the heat to high and add in the cabbage and crumbled tofu. Continue to stir fry until cabbage and tofu have become dry. Season with sesame oil, soy sauce and pepper to taste.
  4. Turn off heat and place the gyoza filling into a bowl. Place bowl into the fridge and allow the filling to cool to room temperature.
  5. Place a shiso leaf onto a gyoza wrapper and wet the edges of the gyoza wrapper with water.
  6. Scoop a small spoonful of filling into the center of the wrapper and firmly press the edges of the wrapper together to seal. The gyoza can be sealed in your desired design.
  7. To pan fry the gyoza, coat a nonstick pan with a thin layer of canola oil and fry the gyoza on medium heat. Allow the bottom of the gyoza to brown for 1 minute and then add a few tablespoons of water. Cover the pan quickly and be careful, as the hot oil will start to splash.
  8. Allow the gyoza to steam until most of the water has evaporated and then uncover. The gyoza skin should be slightly translucent when fully steamed. If not, add another tablespoon of water and cover.
  9. Allow the bottom of the gyoza to crisp up and unstick from the pan. Remove from heat and serve with your favorite dumpling dipping sauce.

Nutrition Information (per serving)

Nutrients will vary depending on brand and type of tofu used.

  • Calories: 360
  • Total fat: 8 g 
  • Saturated fat: 1.5 g
  • Trans fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 300 mg
  • Carbohydrates: 55 g
  • Sugar: 1 g 
  • Protein: 12 g

Contributor

Leticia Nagata, RD

Tags