Tofu Vegetable Stir-Fry

14 30 280
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 4
Tofu Vegetable Stir-Fry
Health Rating

Ingredients


1/4 cup Soy sauce, low sodium
1 tbsp Hoisin sauce, ready-to-serve
1 tbsp Rice vinegar
1 1/2 tsp Cornstarch (Alternative thickeners: arrowroot or barley flour)
1 package Tofu, regular, firm
3 clove(s) Garlic (minced)
2 tsp minced Ginger root (minced)
1/2 tsp Hot pepper (chili) flakes
2 medium Carrots (thinly sliced)
1 head Broccoli, raw (Stems trimmed, florets cut into bite sized pieces)
2 cup Shiitake mushrooms, raw (sliced and steamed)
2 stalk(s) Green onion, scallion, ramp (thinly sliced)
2 tsp Sesame oil
2 tbsp Sunflower oil

Instructions


1. In small bowl, whisk together soy sauce, rice vinegar, hoisin sauce, cornstarch and 3 tbsp (50 mL) water; set aside.

2. Pat tofu dry; cut into 3/4-inch (2 cm) cubes. In large wok, heat half of the oil (1 tsp sesame oil, 1 tbsp sunflower oil) over medium-high heat; stir-fry tofu until golden, about 6 minutes. Transfer to plate.

3. Heat remaining oil in wok over medium-high heat; stir-fry garlic, ginger and hot pepper flakes for 30 seconds.

4. Add carrots, broccoli and mushrooms; stir-fry for 1 minute. Add 1 tbsp. (15 mL) water; cover and steam until carrots and broccoli are tender, about 3 minutes. Turn off heat and add the cooked tofu. Mix well and serve over preferred grain. 

Notes:

Tofu

is a great source of plant-based protein!

 


Nutrition Facts

Per Portion

Calories 280
Calories from fat 135
Calories from saturated fat 16.2
Total Fat 15.0 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.2 g
Monounsaturated Fat 6.1 g
Cholesterol 0.1 mg
Sodium 646 mg
Potassium 614 mg
Total Carbohydrate 19.3 g
Dietary Fiber 5.4 g
Sugars 5.0 g
Protein 16.8 g

Dietary servings

Per Portion


Meat Alternative 0.8
Vegetables 2.2

Energy sources


Pygal28%446.9669556012084138.2947149067585748%370.2400092776416282.205533546326524%319.7556007207087131.1981594663811828%48%24%CarbohydratesFatProtein
Lunch
Main