Shanghainese Kao Fu is a wonderful treat to enjoy occasionally and in moderation. This version uses less oil than the traditional recipe, omits dried lily flowers (which aren’t always available), and replaces white sugar with maple syrup. If you are following a strict oil-free diet, you can still make it without oil by simply using water with the rest of the ingredients.
While traditional Shanghaise Kaofu typically calls for at least 100ml of oil to fry the wheat gluten and mushrooms, coating the wok with just 1-2 tbsp of oil can still achieve a similar result and flavor. On its own, Gluten is tasteless and sour when not properly washed and boiled.
As a result, the original version adds a generous amount of soy sauce and salt, balanced by sugar to enhance the flavor. In my opinion, soy sauce is already salty enough that additional salt isn’t necessary. This recipe yields 6 small servings (or 4 big servings).
Because it’s a high-sodium dish, I don’t recommend eating daily. However, it can still enjoyed more frequently by reducing the amount of soy sauce.
Cooked mushrooms tend to become unsafe if left in the fridge for several days. I dont recommend storing it for more than 24 hours in the fridge. Shared with your family or friends, you can easily finish it within that timeframe. Fortunately, it doesn’t require much preparation or time to make a fresh batch.
There are a few key steps to pay close attention: boil the gluten for 5 min, squeeze out the liquid, rinse under running water for 3 times, then squeeze out the excess water again. Skipping these steps will produce a sour and bitter Kao Fu. Boiling and rinsing also helps prepare the gluten to absorb the flavors of the dish.
Although wheat gluten is high in protein (25 to 31g per 100g), it is, of course, not gluten-free. If you’re sensitive to gluten or following a gluten-free diet, can substitute wheat gluten with Shanghai tofu (素鸡 suji), a soy-based product available in some Asian markets. You can even pair wheat gluten with a block of Shanghai Tofu for higher protein intake.
One of the nicest features of this dish is the incorporation of wood ear mushrooms. They are a great source of collagen, vitamins, and minerals.
When following a whole food plant-based diet, certain fungi like wood ear mushrooms—along with vitamin C-rich foods—can help support the body’s natural collagen production, which is important for preventing wrinkles and premature skin aging.
If you can’t find fresh wood ear mushrooms, dried ones work just as well. Just soak them ahead of time according to the package instructions. Enjoy!
Shanghainese Kao Fu ( braised wheat gluten)
Ingredients
Instructions
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Rehydrate the dried mushrooms in hot boiling water for 15-20 minutes, or according to the the package instructions.
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Slice the wheat gluten into small pieces, about 2.5-inch pieces and boil in a pot for 5 minutes.
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Drain the wheat gluten, rinse it under running water three times, then squeeze out the excess water. Set aside.
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For wood ear mushrooms, rinse, chop, and set aside. After soaking, rinse shiitake mushrooms under cold water, scrub off any dir, and slice.
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In a wok, heat extra virgin olive oil (EVOO). Add the wheat gluten, mushrooms, and peanuts, and stir to combine. Note: To make this oil-free, use a stainless steel pan and add water directly instead of oil.
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Add water, soy sauce, maple syrup. Stir well to combine. Then cover and cook over medium heat for 15 min.
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Remove the lid, stir and cook for a few minutes until almost all liquid evaporates.
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Enjoy!
Note
You can store leftovers in an airtight container in the fridge and enjoy them the next day. This dish can be eating cold and is typically not reheated.
