Bean Tofu and Vegetable Stir-Fry

12 40 397
Ingredients Minutes Calories
Prep Cook Servings
15 min 25 min 4
Bean Tofu and Vegetable Stir-Fry
Health Rating

Ingredients


3 tbsp Black bean sauce (or substitute with miso)
2 medium Carrots (thinly sliced)
1 cup Chicken broth (stock), low sodium (or vegetable broth)
1 tbsp Cornstarch (or arrowroot flour, barely flour)
3 clove(s) Garlic (minced)
1 tbsp minced Ginger root
1 stalk(s) Green onion, scallion, ramp (thinly sliced)
3 cup Mung beans, boiled, canned (or canned)
2 tbsp Extra virgin olive oil
1 tbsp Rice vinegar
350 gm Tofu, regular, extra firm (patted dry and cut into cubes)
1 medium Yellow onion (chopped)

Instructions


1. To make the sauce:
In a bowl, whisk together chicken stock or water, black bean sauce, cornstarch (or arrowroot/barley flour) and rice vinegar; set aside.

2. Main Ingredients:
In large wok or skillet, heat 1 tablespoon of olive oil over high heat; stir-fry tofu in 2 batches, until browned, adding more oil if necessary, about 4 minutes per batch. Using slotted spoon, transfer to a bowl.

3. Add 1 tablespoon olive oil, onion, garlic and ginger root to wok. Stir-fry over medium heat until fragrant, about 2 minutes.

4. Add mung beans, carrots and stock to skillet; cover and steam until tender-crisp, 3 to 5 minutes.

5. Return tofu to skillet. Pour in Sauce; cook, stirring, until glossy and thickened, about 4 minutes. Sprinkle with green onion.

Notes:

Tofu

is an important source of protein and an excellent source of iron and calcium!


Nutrition Facts

Per Portion

Calories 397
Calories from fat 132
Calories from saturated fat 19.1
Total Fat 14.7 g
Saturated Fat 2.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 6.5 g
Cholesterol 0
Sodium 189 mg
Potassium 768 mg
Total Carbohydrate 41 g
Dietary Fiber 13.3 g
Sugars 6.4 g
Protein 24.8 g

Dietary servings

Per Portion


Meat Alternative 1.6
Vegetables 2.3

Energy sources


Pygal0%380.405319600351590.7511062976587542%451.85457292403925146.2921714273428833%342.7048235802081229.20383412084225%327.55039076487765112.4443058167531742%33%25%AlcoholCarbohydratesFatProtein
Main