Veggie and Tofu Stir-Fry Recipe

By on 5-30-2014 in Healthy Recipes, Vegetarians

Veggie and Tofu Stir-Fry Recipe

Veggie and Tofu Stir-Fry Recipes

Veggie and Tofu Stir-Fry Recipes


 

 

· Prep time: around 15 minutes

· Cook time: around 45 minutes

· Total time: aproximately1 hour

 

This veggie and tofu stir-fry recipe is very tasty due to a simple technique that gives the tofu perfect flavor and texture. You can serve it on its own or over rice and it makes a delicious and healthy meal. The recipe is gluten free and vegan.

 

Serves: between 2 and 3

 

Ingredients for the stir-fry

· 2 cups roughly chopped green beans

· 1 14-ounce package firm or extra firm tofu

· 2 Tbsp toasted sesame, peanut or coconut oil for sautéing

· 1 cup diced carrots or red pepper

Ingredients for the sauce

· 1 Tbsp fresh grated ginger

· 1/4 cup low-sodium soy sauce

· 2 Tbsp brown sugar

· 1 Tbsp corn starch

· 1 Tbsp agave, honey, or maple syrup

 

Preparation Instructions

1. Drain and remove tofu from package. Place it between two thick towels and let it dry. Preheat your oven to 400 degrees. Place a plate on top and let it dry for around 15 minutes.

2. After the tofu is dry chop it into 1-inch cubes.

3. Bake the tofu on a baking sheet for 30-35 minutes. Take care to flip it halfway once to ensure even cooking

4. Once the tofu becomes firm and tough and gets a golden brown color you can remove it from the oven and let it dry a bit more.

5. Prepare your vegetables while the tofu is drying.

6. In case that you wish to serve the tofu over rice, now it is the right time to start preparing the rice as well.

7. Whisk together in a small mixing bowl all of the sauce ingredients.

8. Add sesame oil to a large skillet and swirl to coat over medium-high heat. Add veggies and cook for around 5-7 minutes, while stirring often. When the vegetables have softened a bit and they have some color, it is time to add the sauce and stir. Add the tofu in the end and stir to coat.

9. Keep stirring often and cook the mixture for about 3-5 minutes. Remove from heat when veggies are cooked to your preferences. You can serve it over rice or as it is.

 

Nutrition Information for1/2 recipe serving size

· Calories: 371

· Fiber: 6 g

· Protein: 16 g

· Carbohydrates: 38 g

· Sugar: 23 g

· Fat: 19 g

· Sodium: 1500 mg

 

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