All recipes are for 2 servings unless noted. Oil is canola oil and salt is kosher salt.


Fu champuruu / Okinawan-style stir-fry with wheat gluten cakes

Fu wheat gluten cakes come alive in champuruu, a common Okinawan stir-fry dish. Fu is soaked in egg before frying, making this dish very filling. Any vegetable, mushroom, meat or  seafood works great. Check your fridge!

1/3 of recipe:
101 calories; 7.6 g protein; 4.5 g fat; 6.1 g carbohydrate; 4.9 g net carbs; 100 mg sodium; 145 mg cholesterol; 1.2 g fiber


(Serves 2-3)

2 kurumafu ring-form roasted gluten cakes (22 g in photo)
2 eggs
100 g tatsai ta cai
4-5 cm carrot (28 g in photo)
1/2 tbsp sake
2 tbsp katsuobushi bonito flakes
1/2 tsp shiokoji salted rice malt
Pepper, to taste
1 tsp oil


Soak kurumafu in water until soft, about 20 minutes.


Squeeze out excess water from fu (kurumafu).
Discard remaining water.
Lightly beat eggs, and tear fu into 2-3 cm pieces; put fu in egg.

Let fu absorb egg, 10 minutes.


Meanwhile, cut tatsai into 3-4 cm, and slice carrot.


In a frying pan, heat oil, add fu and egg together, and cook on medium heat.

When bottom firms, flip, and divide into smaller pieces with spatula.
Transfer to a plate.


To the same frying pan, add carrot, and saute until somewhat soft.

Add stem sections of tatsai, saute, then add leaf sections, and continue to saute.

When tatsai is almost done (stems become slightly translucent and leaves brighten overall), add sake, and stir.


Return fu + eggs to pan, and stir.
Add shiokoji and katsuobushi, and mix well.

Add pepper, and mix well.
Ready to serve.

  • The rehydration process can be shortened if fu is soaked in warm water. Do not use hot water, as fu will not become fluffy.
  • This also tastes good when cold. A great bento item.
  • 1/2 of recipe above: 152 calories per serving; 11.4 g protein; 6.8 g fat; 9.1 g carbohydrate; 7.3 g net carbs; 150 mg sodium; 217 mg cholesterol; 1.8 g fiber
(Last updated: January 24, 2014)

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