Bean Tofu and Vegetable Stir-Fry

Bean Tofu and Vegetable Stir-Fry

Health Rating
Prep Cook Ready in Servings
15 min 25 min 40 min 4

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.

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

Notes:

Tofu

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

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