IS TOFU A VEGETABLE RECIPES

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VEGETABLE AND TOFU STIR-FRY RECIPE | ALLRECIPES



Vegetable and Tofu Stir-fry Recipe | Allrecipes image

This is a really delicious and healthy recipe. The sauce is what makes this recipe extra delicious! We make it at least once a week. You can substitute and add whatever vegetables you like.

Provided by BANSREEPARIKH

Categories     World Cuisine    Asian

Total Time 45 minutes

Prep Time 30 minutes

Cook Time 15 minutes

Yield 2 servings

Number Of Ingredients 20

1 tablespoon vegetable oil
½ medium onion, sliced
2 cloves garlic, finely chopped
1 tablespoon fresh ginger root, finely chopped
1 (16 ounce) package tofu, drained and cut into cubes
½ cup water
4 tablespoons rice wine vinegar
2 tablespoons honey
2 tablespoons soy sauce
2 teaspoons cornstarch dissolved in
2 tablespoons water
1 carrot, peeled and sliced
1 green bell pepper, seeded and cut into strips
1 cup baby corn, drained and cut into pieces
1 small head bok choy, chopped
2 cups fresh mushrooms, chopped
1?¼ cups bean sprouts
1 cup bamboo shoots, drained and chopped
½ teaspoon crushed red pepper
2 medium green onions, thinly sliced diagonally

Steps:

  • In a large skillet, heat oil over medium-high heat. Stir in onions and cook for one minute. Stir in garlic and ginger, and cook for 30 seconds. Stir in tofu, and cook until golden brown
  • Stir in carrots, bell pepper and baby corn, cooking for 2 minutes. Stir in bok choy, mushrooms, bean sprouts, bamboo shoots, and crushed red pepper, and heat through. Remove from heat.
  • In a small saucepan, combine water, rice wine vinegar, honey, and soy sauce, and bring to a simmer. Cook for two minutes, then stir in cornstarch and water mixture. Simmer until sauce thickens. Pour sauce over vegetables and tofu. Garnish with scallions.

Nutrition Facts : Calories 215.1 calories, CarbohydrateContent 24 g, FatContent 9.4 g, FiberContent 6.2 g, ProteinContent 13.6 g, SaturatedFatContent 1.4 g, SodiumContent 507 mg, SugarContent 15.4 g

CRISPY TOFU AND VEGETABLES RECIPE | EATINGWELL



Crispy Tofu and Vegetables Recipe | EatingWell image

The contrast of the crispy, crunchy coating and silken interior of these tofu cutlets may convert the most avowed meat lover.

Provided by Diabetic Living Magazine

Categories     Healthy Tofu Recipes

Total Time 35 minutes

Number Of Ingredients 11

1 10.5 to 12.3-ounce package light extra-firm tofu (fresh bean curd), drained
3 tablespoons reduced-sodium soy sauce
8 green onions
8 ounces snow pea pods (2 cups), strings and tips removed
1 tablespoon toasted sesame oil
1 teaspoon grated fresh ginger or 1/2 teaspoon ground ginger
1 clove garlic, minced
1 red sweet pepper, seeded and cut into long, thin strips
1 yellow sweet pepper, seeded and cut into long, thin strips
3 tablespoons cornmeal
1 tablespoon white or black sesame seeds, toasted

Steps:

  • Cut tofu crosswise into eight slices. Arrange slices in one layer on a large plate or jelly-roll pan. Pour soy sauce over tofu; turn slices to coat and let stand for 1 hour.
  • Meanwhile, cut root ends off green onions. Cut off dark green portion of onions, leaving 3 inches of white and light green. Cut green onions in half lengthwise, forming 16 long strips. Set aside. Cut pea pods in half lengthwise. Set aside.
  • Pour oil into a large nonstick skillet. Preheat over medium-high heat. Stir-fry fresh ginger (if using) and garlic for 30 seconds. Add sweet pepper strips and stir-fry for 1 minute. Add green onions and pea pods; stir-fry for 2 to 3 minutes more or until crisp-tender.
  • Drain tofu, reserving soy sauce. Stir reserved soy sauce and ground ginger (if using) into cooked vegetables; transfer vegetable mixture to a serving platter. Cover with foil and keep warm. Carefully dip tofu slices in cornmeal to lightly coat both sides. Cook in same skillet for 3 minutes on each side or until crisp and hot, using a spatula to turn carefully. (You may need to cook tofu slices in two batches; do not crowd skillet.) Serve tofu slices with vegetables. If desired, sprinkle with sesame seeds.

Nutrition Facts : Calories 149.7 calories, CarbohydrateContent 18.3 g, FatContent 4.9 g, FiberContent 3.7 g, ProteinContent 8.6 g, SaturatedFatContent 0.6 g, SodiumContent 485.9 mg, SugarContent 6.9 g

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