Chili Ginger Vegetable & Tofu Stir Fry

14 40 373
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 4
Chili Ginger Vegetable & Tofu Stir Fry
Health Rating

Ingredients


1 package (1lb) Tofu, regular, extra firm (drained, dried, cut into 1-inch cubes)
6 cup Broccoli florets (cut into bite size pieces)
1 small pepper(s) Red bell pepper (thinly sliced)
1 medium Yellow onion (sliced)
1 medium Carrots (julienned)
2 clove(s) Garlic (minced)
1 tsp minced Ginger root
1 tbsp Extra virgin olive oil
1/2 cup Cashew nuts, raw
2 tbsp Hoisin sauce, ready-to-serve
1/2 tsp Hot pepper (chili) flakes
1 tbsp Soy sauce
1 tbsp Sesame seeds
1/8 tsp Salt and pepper (to taste)

Instructions


1. Start by pan-frying the tofu cubes in vegetable oil. On medium heat, allow the tofu to slightly crisp before turning. Turn each piece of tofu on each side to very lightly fry and brown. Once done, remove from pan and set aside on a paper towel lined plate to drain.

2. Next, sauté the onions, peppers, carrots, garlic, and ginger. Add some salt and pepper and sauté until the onions are just cooked. Do not overcook as these ingredients will be cooked more later. Remove from pan and set aside.

3. Add ¼ cup of water to a pan and bring to a slight boil. Add the broccoli florets and cook on medium high heat for three minutes. Season with salt. Remove from pan and set aside.

4. At this point, there should be a bowl of fried tofu, a bowl of peppers and onions, and a bowl of broccoli.

5. With your large sauté pan on medium heat, add a little olive oil, the soy sauce, and the hoisin sauce. Move the pan around to mix the three ingredients together.

6. Reintroduce the tofu to the pan. Carefully turning the tofu into the sauce, cook for three minutes. Add back the onions and peppers.

7. Continue to cook for another three minutes. At this point, add the chilli flakes and the sesame seeds. Stir to incorporate all ingredients.

8. Add the broccoli back into the pan and cook for 3-5 minutes until the broccoli has finished cooking. Careful to not overcook broccoli.

9. Toss in the cashews, and toss the whole mixture together.

10. Serve with some plain cooked brown rice, quinoa or just as it is!

Nutrition Facts

Per Portion

Calories 373
Calories from fat 186
Calories from saturated fat 27.1
Total Fat 20.7 g
Saturated Fat 3.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.5 g
Monounsaturated Fat 8.3 g
Cholesterol 0.2 mg
Sodium 540 mg
Potassium 800 mg
Total Carbohydrate 22.9 g
Dietary Fiber 2.2 g
Sugars 6.5 g
Protein 23.9 g

Dietary servings

Per Portion


Meat Alternative 1.4
Vegetables 2.2

Energy sources


Pygal25%441.1588757027404132.0742149609815850%382.8427631294834282.7039406058225426%316.83467232188326134.0885570740920825%50%26%CarbohydratesFatProtein

Notes:

Tofu

is an excellent source of plant-based protein and a great source of iron and calcium

Lunch
Main
Side