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Tofu And Vegetable Stir Fry

- 9th January 2017
Tofu And Vegetable Stir Fry

Tofu and Vegetable Stir Fry is packed with health and goodness of mixed vegetables – broccoli, beans, bell pepper, and squashes. You can pick any sort of green or seasonal vegetables for this gluten-free, vegan stir fry. It is a low-calorie one-pot meal. Perfect even for a diabetic diet. This stir-fry is a complete meal on its own.

 

Serves: 4

Preparation Time: 20 minutes

Cooking Time: 15 minutes

 

Ingredients:

  • 200-gram firm tofu cut into cubes
  • 5 – 6 green beans cut diagonally
  • 1/2 Cup red bell pepper diced
  • 1/2 Cup zucchini cut into cubes
  • 1/2 Cup squash cut into cubes
  • 1 tbsp fine chopped ginger
  • 1 tbsp fine chopped garlic
  • 1 small red chili fine chopped
  • 1 tbsp olive oil
  • 1 tsp soy sauce
  • Salt and black pepper to taste
  • 1 tsp sesame seeds
  • 1/2 tsp organic honey (optional)

 

Procedure:

  1. To a large skillet over medium-high heat, add olive oil and swirl to coat.
  2. Add ginger, garlic, and red chili. Stir-fry till aromatic and garlic turns light brown in color.
  3. Add the tofu cubes and cook for 1 – 2 minute on each side. Transfer to a plate and set aside.
  4. Then 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.
  5. Cook the mixture for 3 – 5 minutes, stirring the work and not using a spoon.
  6. When veggies are cooked to your preferred doneness, remove from heat.
  7. Drizzle honey, mix gently and sprinkle sesame seeds before serving. If you prefer, add spring onion greens as well.
  8. Tofu and Vegetable Stir Fry taste best when eaten fresh.

 

 

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Tofu And Vegetable Stir Fry
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Tofu And Vegetable Stir Fry