Vegan Tofu and Green Bean Stir-Fry
Vegan Tofu and Green Bean Stir-Fry is a colorful and nutritious plant-based dish that combines crispy marinated tofu with tender green beans and red bell pepper in a flavorful stir-fry sauce. This dish is a delightful balance of savory, sweet, and tangy flavors, making it a satisfying and healthy choice for any meal.
INGREDIENTS
For the Tofu:
- 14 ounces (400g) extra-firm tofu, pressed and cubed
- 2 tablespoons soy sauce or tamari (for a gluten-free option)
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup or agave nectar
- 1 clove garlic, minced
- 1/2 teaspoon ginger, minced
- 1 tablespoon vegetable oil (for frying)
- Salt and black pepper to taste
For the Stir-Fry:
- 1 pound (450g) fresh green beans, trimmed and cut into bite-sized pieces
- 1 red bell pepper, thinly sliced
- 1 onion, thinly sliced
- 2 cloves garlic, minced
- 1/2 teaspoon ginger, minced
- 2 tablespoons soy sauce or tamari (for a gluten-free option)
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup or agave nectar
- 1 teaspoon cornstarch mixed with 2 teaspoons water
- 2 tablespoons vegetable oil (for stir-frying)
- Sesame seeds and sliced green onions for garnish (optional)
- Cooked rice for serving
INSTRUCTIONS
Prepare the Tofu:
In a bowl, whisk together the soy sauce or tamari, rice vinegar, maple syrup or agave nectar, minced garlic, minced ginger, salt, and black pepper.
Place the cubed tofu in a shallow dish and pour the marinade over it. Gently toss to coat the tofu cubes. Allow them to marinate for at least 15 minutes.
Heat a tablespoon of vegetable oil in a skillet or wok over medium-high heat. Add the marinated tofu cubes and cook until they are golden brown and crispy on all sides, about 5-7 minutes. Remove the tofu from the pan and set it aside.
2. Blanch the Green Beans:
- Bring a large pot of water to a boil. Add the green beans and cook for about 2-3 minutes, or until they are bright green and slightly tender. Drain and immediately transfer them to a bowl of ice water to stop the cooking process. Drain again and set them aside.
3. Make the Stir-Fry Sauce:
- In a small bowl, whisk together the soy sauce or tamari, rice vinegar, maple syrup or agave nectar, and the cornstarch-water mixture to create the sauce.
4. Stir-Fry the Vegetables:
In the same skillet or wok used for the tofu, heat another tablespoon of vegetable oil over medium-high heat. Add the sliced onion, red bell pepper, minced garlic, and minced ginger. Stir-fry for about 2-3 minutes, or until the vegetables start to soften.
Add the blanched green beans to the skillet and continue to stir-fry for an additional 2-3 minutes.
5. Combine Tofu and Sauce:
Return the cooked tofu to the skillet with the vegetables. Pour the stir-fry sauce over the tofu and vegetables.
Stir-fry for another 2-3 minutes, or until the sauce thickens and coats the tofu and vegetables evenly.
6. Serve:
Garnish the Vegan Tofu and Green Bean Stir-Fry with sesame seeds and sliced green onions if desired.
Serve hot over cooked rice.
7. Enjoy your Vegan Tofu and Green Bean Stir-Fry!
TIPS
Feel free to customize the stir-fry with your favorite vegetables such as broccoli, carrots, or snap peas.
Adjust the sweetness and saltiness of the stir-fry sauce to your taste by varying the amount of maple syrup and soy sauce.
Serve the stir-fry over brown rice, quinoa, or noodles for a complete meal.
NUTRITION VALUE
- Calories: Approximately 250-300
- Carbohydrates: 20-25g
- Protein: 12-15g
- Fat: 12-15g
- Fiber: 5-7g
- Sugar: 10-12g
