What’s the Difference Between Plant Proteins Tofu, Tempeh, and Seitan?
|Quick Tofu and Vegetable Stir Fry|
1 tablespoon olive oil
1 tablespoon ginger, finely chopped
1 garlic, finely chopped
1 small red chili, finely chopped
8 ounces firm tofu, cut into cubes
5 – 6 green beans, cut into half lengthwise
1/2 cup red bell pepper, diced
1/2 cup zucchini, cut into cubes
1/2 cup yellow squash, cut into cubes
1 teaspoon soy sauce
Salt and black pepper to taste
1/2 teaspoon honey, optional
1 teaspoon sesame seeds
1. To a large pan over medium-high heat, add olive oil and swirl to coat.
Add ginger, garlic, and red chili. Stir-fry till aromatic and garlic turns light brown in color.
2. Add the tofu cubes and cook for 1 – 2 minute on each side. Transfer to a plate and set aside.
3. Add veggies one by one and stir-fry on high heat. Cook for 5 -7 minutes, stirring the skillet. When the vegetables have some color and have softened a bit, add the soy sauce, salt, pepper and stir. Then add the tofu and stir to coat.
Cook the mixture for 3 – 5 minutes, stirring frequently.
4. When veggies are softened, remove from heat. Drizzle honey, mix gently and sprinkle sesame seeds before serving.
Serving Size: 1/4 recipe
Nutrition Information per Serving: 137 calories, 9 grams total fat, 1.3 grams of saturated fat, 6.7 grams carbohydrate, 2.4 grams fiber, 9.8 grams protein, 31 milligrams sodium, 249 milligrams potassium, 2.4 grams sugar
Recipe adapted from: