Tofu Veggie Stir Fry

You can never have too many main course recipes, so give Tofu Veggie Stir Fry a try. This recipe makes 4 servings with 528 calories, 19g of protein, and 21g of fat each. For $2.84 per serving, this recipe covers 20% of your daily requirements of vitamins and minerals. If you have rice wine vinegar, ready-to-serve Asian fried rice, orange juice, and a few other ingredients on hand, you can make it. 22 people have made this recipe and would make it again. From preparation to the plate, this recipe takes approximately 45 minutes. It is brought to you by Mountain Mama Cooks. Overall, this recipe earns a pretty good spoonacular score of 66%. Veggie and Tofu Stir-Fry, Sesame Ginger Tofu and Veggie Stir Fry, and Honey Ginger Tofu and Veggie Stir Fry are very similar to this recipe.

Servings: 4

 

Ingredients:

1 cup diced bell pepper

1 cup chopped broccoli

1 cup sliced carrots

4 tablespoons coconut oil, divided

1 tablespoon cornstarch

1 clove garlic

1 tablespoon grated ginger

2 tablespoons honey

2 tablespoons fresh orange juice

cooked rice to serve with

2 tablespoons rice wine vinegar

1/3 cup sliced scallions

6 tablespoons soy sauce

14 oz firm tofu

1/4 cup water

1 cup sliced zucchini

Equipment:

paper towels

frying pan

canning jar

bowl

wok

Cooking instruction summary:

Make rice according to manufacturers directions.Remove tofu from package and place between two layers of paper towels (about 3-4) and place a heavy pan or lid on top. Drain the tofu for 5 minutes to release the extra liquid. Meanwhile make the sauce by mixing all the ingredients EXCEPT the cornstarch in a mason jar or other container with tight fitting lid; shake to combine. Cut the tofu into roughly a 1/2-inch dice and place it in a bowl with 3-4 tablespoons of the sauce you made. Heat 2 tablespoons of coconut oil in large wok over medium-high heat. Add the tofu when the wok is hot and cook 2-3 minutes per side until the tofu is crispy and brown. Remove from the wok and place it on a plate. Add the other 2 tablespoons of coconut oil to the wok and turn heat down to medium. Add the scallions and carrots and cook for 1-2 minutes. Add the zucchini and cook 1-2 minutes more. Add the broccoli and cook for 1-2 minutes. Add the cornstarch to the remaining sauce and mix. Turn the heat up to medium-high on the work and add the sauce to the wok. Add the tofu and cook, stirring to coat everything, for 1 minute. Serve stir-fry over rice.

 

Step by step:


1. Make rice according to manufacturers directions.

2. Remove tofu from package and place between two layers of paper towels (about 3-

3. and place a heavy pan or lid on top.

4. Drain the tofu for 5 minutes to release the extra liquid. Meanwhile make the sauce by mixing all the ingredients EXCEPT the cornstarch in a mason jar or other container with tight fitting lid; shake to combine.

5. Cut the tofu into roughly a 1/2-inch dice and place it in a bowl with 3-4 tablespoons of the sauce you made.

6. Heat 2 tablespoons of coconut oil in large wok over medium-high heat.

7. Add the tofu when the wok is hot and cook 2-3 minutes per side until the tofu is crispy and brown.

8. Remove from the wok and place it on a plate.

9. Add the other 2 tablespoons of coconut oil to the wok and turn heat down to medium.

10. Add the scallions and carrots and cook for 1-2 minutes.

11. Add the zucchini and cook 1-2 minutes more.

12. Add the broccoli and cook for 1-2 minutes.

13. Add the cornstarch to the remaining sauce and mix. Turn the heat up to medium-high on the work and add the sauce to the wok.

14. Add the tofu and cook, stirring to coat everything, for 1 minute.

15. Serve stir-fry over rice.


Nutrition Information:

Quickview
527k Calories
18g Protein
20g Total Fat
69g Carbs
15% Health Score
Limit These
Calories
527k
26%

Fat
20g
32%

  Saturated Fat
13g
82%

Carbohydrates
69g
23%

  Sugar
16g
18%

Cholesterol
0.0mg
0%

Sodium
2129mg
93%

Get Enough Of These
Protein
18g
37%

Vitamin A
8316IU
166%

Vitamin C
82mg
100%

Vitamin K
47µg
46%

Fiber
5g
24%

Calcium
188mg
19%

Vitamin B3
3mg
19%

Manganese
0.37mg
18%

Potassium
586mg
17%

Folate
66µg
17%

Iron
2mg
17%

Vitamin B6
0.32mg
16%

Vitamin B2
0.23mg
14%

Vitamin B1
0.19mg
13%

Phosphorus
90mg
9%

Magnesium
33mg
8%

Vitamin E
1mg
7%

Copper
0.11mg
5%

Vitamin B5
0.54mg
5%

Zinc
0.56mg
4%

Selenium
1µg
2%

covered percent of daily need
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