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Stir fried vegetables and tofu recipe

Stir fried vegetables and tofu recipe


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  • Recipes
  • Diet & lifestyle
  • Vegetarian
  • Vegetarian meals

This is a simple Chinese stir-fried vegetable dish. Serve with freshly cooked rice.


Quebec, Canada

5 people made this

IngredientsServes: 4

  • 1 teaspoon soy sauce
  • 1 teaspoon black soy sauce
  • 1 teaspoon caster sugar
  • 1 teaspoon sesame oil
  • 8 dried shiitake mushrooms, soaked, stem removed and thickly sliced
  • 6 fried tofu puffs
  • 3 tablespoons oyster sauce
  • 3 tablespoons water
  • 1 teaspoon sesame oil
  • 1/3 teaspoon salt
  • 1/3 teaspoon sugar
  • 1 tablespoon oil
  • 1 tablespoon finely chopped garlic
  • 1 medium onion, sliced
  • 1/2 teaspoon salt
  • 8 baby corn, chopped
  • 1/2 green pepper, sliced

MethodPrep:15min ›Cook:10min ›Extra time:10min marinating › Ready in:35min

  1. In a small bowl, mix together the soy sauce, black soy sauce, caster sugar and sesame oil. Add the shiitake mushrooms, turn to coat and let sit for 10 minutes.
  2. Meanwhile, blanch the tofu puffs in boiling water for 1-2 minutes. Drain well and set aside.
  3. In a small bowl, mix together the oyster sauce, water, sesame oil, salt and sugar to make the sauce. Set aside
  4. Heat a large frying pan with 1 tablespoon oil over high heat. Stir-fry the garlic until aromatic, 2-3 minutes. Add the onion and salt, cook until soft, 3-4 minutes.
  5. Stir in the shiitake mushrooms, tofu puffs, baby corn and green pepper. Add the sauce, stir, cover and simmer for 1-2 minutes. Serve hot.

Ingredients

Black soy sauce, dried shiitake mushrooms and fried tofu puffs can be purchased in Chinese/Oriental speciality stores.

See it on my blog

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Tofu and Vegetable Stir-Fry

Place tofu pieces in a small bowl. Pour teriyaki sauce over cubes and stir to coat. Let sit 30 minutes to marinate at room temperature. Meanwhile, prepare vegetables as described above. Heat 1 tablespoon peanut oil over medium-high heat in a wok or large sauté pan. Add garlic, onion, and black pepper and stir-fry about 1 minute. Raise heat to high, and add marinated tofu (and any remaining teriyaki sauce within the bowl), chicken broth, and soy sauce stir-fry 1 minute. Add broccoli, mushrooms, red pepper, and water chestnuts. Stir-fry 2–3 minutes until desired crispness of vegetables is reached. Serve each portion over 2/3 cup hot, cooked brown rice.

Nutrition Information:

Calories: 280 calories, Carbohydrates: 40 g, Protein: 12 g, Fat: 8 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 226 mg, Fiber: 5 g

Exchanges per serving: 2 starch, 2 vegetable, 2 lean meat, 1 fat. Carbohydrate choices: 2 1/2.

Categories

This recipe was developed by Kathleen Stanley, a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky.


Vegan Noodle Stir-Fry

This stir-fry starts with marinating tofu in tamari, toasted sesame oil, and red pepper flakes to infuse it with flavor and heat. The tofu packs a punch of nutrients including protein, calcium, selenium, phosphorous, iron, magnesium, zinc, and other vitamins and minerals.

*Note:You can learn about stir frying and its origins here.

To celebrate spring produce, we included a colorful mix of vegetables. This recipe is versatile and a great way to use up almost any fresh vegetables you have around, including the following:

  • Sturdy vegetables – broccoli, cauliflower, onion, green beans, sliced carrots, radish
  • Delicate vegetables – carrot ribbons, cabbage, bok choy, kale, spinach, chard, bell pepper, snap peas, snow peas, asparagus, zucchini

You’ll want to cook sturdy vegetables for longer and delicate ones for less time for best texture and vibrancy.

With the tofu and vegetables cooked, all that’s left to do is stir in the noodles and sauce and mix until warm and well coated.

We hope you LOVE this vegan stir-fry! It’s:

Fresh
Veggie-packed
Savory
Gingery
Light yet satisfying
& SO delicious!

It’s a weeknight-friendly entrée, especially if preparing the sauce and chopping the veggies in advance or using store-bought. It’s hearty enough as a standalone meal but would also pair well with our Crispy Shallot Spring Rolls with Seared Tofu, Collard Green Spring Rolls, or Crunchy Kale Salad with Spicy Cashew Sesame Dressing.


Stir-Fried Tofu and Peppers

This attractive stir-fry is inspired by a traditional Chinese dish called rainbow beef. The vegetarian version works well, and it’s also easier to make. If you prefer a very firm tofu, take the extra time to weight it as directed in step 1. I am happy to skip this step and use firm tofu that hasn’t been weighted.

Ingredients

  • ½ pound firm tofu
  • 2 tablespoons soy sauce
  • 1 ½ teaspoons brown sugar
  • 2 tablespoons vegetable, peanut or canola oil
  • 2 teaspoons hoisin sauce
  • 1 teaspoon sesame oil
  • 2 red bell peppers, seeded and cut in 1-inch squares
  • 1 green bell pepper, seeded and cut in 1-inch squares
  • 1 tablespoon minced fresh ginger
  • 2 large garlic cloves, green shoots removed, minced
  • ¼ to ½ teaspoon dried red pepper flakes (to taste)
  • 2 scallions, white and green parts, cut on the diagonal into 1-inch lengths
  • Cooked rice or noodles for serving
Nutritional analysis per serving (4 servings)

Preparation

  1. Optional step for firmer tofu: Blot the tofu dry, wrap in a clean kitchen towel and place a cutting board on top. Let sit for about 15 minutes. Whether weighted or not, slice the tofu about 1/2 inch thick into 1- x 2-inch dominoes.
  2. Mix together 1 tablespoon of the soy sauce, 1 teaspoon of the brown sugar and 1 tablespoon of the oil in a medium bowl. Toss with the tofu, and stir to make sure all of the pieces are coated. Let sit for five to 10 minutes while you prepare the other ingredients.
  3. In a small bowl, stir together the remaining soy sauce and sugar, hoisin sauce and sesame oil. Set aside.
  4. Heat a large nonstick skillet or wok over high heat until a drop of water evaporates on contact. Add the oil, turn the heat to medium-high and add the peppers. Stir-fry for a couple of minutes, until the peppers begin to soften, and add the garlic and ginger. Stir-fry for 20 seconds, until the garlic and ginger begin to smell fragrant, and add the tofu, dried red pepper flakes and green onions. Stir-fry two minutes, give the sauce a stir and add to the pan. Cover and cook for three minutes. Remove the lid, stir the ingredients in the pan, and taste and adjust seasonings. Serve with rice or noodles.

Advance preparation: Everything can be prepped hours ahead. The cooking is last-minute.


Variation Ideas

Want some simple ways to change up this stir fry? Try one of these tasty variations.

  • Make it Spicier: If you’d like to add some heat to your stir fry, mix in some red pepper flakes or chili paste, to taste.
  • Serve Over Pasta: Not feeling the cauliflower rice? This dish would taste great over gluten-free pasta or zucchini noodles instead.
  • Use Different Veggies: Feel free to add peppers, spinach, peas, carrots, or whatever else you like to this stir fry! The more the merrier.
  • Sub Tofu: If desired, you can replace the tofu with chicken, beef, pork, or any kind of vegan meat substitute you prefer.

Cut the tofu into squares and set aside. Separate the leaves from the tender stalks of the kangkong. Cut stems in half. Wash well. Set aside.

Heat oil for frying the tokwa in a pan over medium heat. Fry tofu until golden brown. Set aside.

Meanwhile, in another pan, heat oil for sauteing over high heat. Add garlic and bird's eye chilies, and sauté until fragrant. Lower heat to Medium. Add oyster sauce, soy sauce, water/cornstarch mixture, and brown sugar. Cook until slightly thick.

Add kangkong leaves and stems, mix with the sauce until slightly wilted. Add the fried tofu. Cook for 2 minutes. Take the pan off from the heat immediately so as not to overcook the kangkong. Serve.

Thinking about what to cook next? Join our Facebook group, Yummy Pinoy Cooking Club, to get more recipe ideas, share your own dishes, and find out what the rest of the community are making and eating!


Stir Fried Tofu and Vegetables

For the rice, pour the rice, water, and salt into a saucepan, bring to a boil and simmer for about 8 minutes, then drain. Meanwhile, in a saucepan, melt the butter, add the rice cook for 5 minutes. Keep warm.

For the vegetables, bring some water to a boil. Trim the snow peas and blanch in boiling water for 1-2 minutes until al dente, rinse in cold water and drain.

Peel the onion and chop finely. Rinse and trim the peppers and zucchini and cut into 1 cm (approximately 1/2 inch) cubes along with the tofu.

Heat a little oil in a wok and fry the onions until translucent and move to the edge of the pan. Next add the peppers and zucchini, brown slightly and slide to the edge. Fry the tofu cubes until golden brown, add the snow peas and mix everything together carefully. Season with salt, pepper, and soy sauce. Serve the vegetables with the rice and garnish with fresh cilantro.


Frequently Asked Questions

When making a stir fry it’s recommended that you opt for a firm or extra-firm tofu. Soft tofu can be mushy and generally won’t work as well. It’s often said that silken tofu will react in a similar way to soft tofu, however, silken firm or extra-firm tofu can work well as long as you remove some of the moisture content to allow it to hold its shape much better. You can do so by placing it in the oven for a short period of time, or handling it with a little care when cutting or frying. Once you’ve fried your firm or extra-firm silken tofu, it will work incredibly well in a stir fry..


Tofu and Vegetable Stir-Fry

Drain tofu and chop into cubes. Peel garlic and press through a garlic press into a bowl. Slice chile pepper in half lengthwise (wearing gloves), scrape seeds out, cut flesh into thin strips and add to garlic. Mix in 2-3 tablespoons soy sauce, 1 tablespoon peanut oil, sugar and a few splashes of Worcestershire sauce. Pour over tofu and marinate for about 15 minutes.

Peel ginger and cut into fine sticks. Rinse bell pepper, cut in half, remove seeds and white ribs and cut into large cubes. Peel carrots and cut into about 1/2 cm (approximately 1/4-inch) thick slices. Rinse and string snow peas. Rinse zucchini, trim, cut in half and cut into slices. Drain bamboo shoots.

Heat the remaining oil in a large skillet. Add ginger, bell pepper pieces, carrots and snow peas and fry 2-3 minutes while stirring. Pour in the vegetable stock and simmer uncovered until the liquid is almost evaporated, about 10 minutes. Add zucchini, tofu and bamboo shoots and toss to combine. Close the pan and cook for another 5 minutes.

Meanwhile, rinse herbs and chop finely. Add herbs and sesame seeds to skillet and season with soy sauce, Worcestershire sauce and pepper.


Stir-Fried Vegetables and Tofu

In a bowl, soak the wood ear mushrooms with warm water to cover until softened, about 20 minutes. Cook the glass noodles according to package directions. Drain, rinse with cold water, drain and cut with scissors into about 6 cm (approximately 2 1/2-inch) long pieces.

Peel the ginger and garlic. Grate the ginger finely, press the garlic through a garlic press and transfer to a bowl. Stir in the soy sauce, oyster sauce, chile powder and 2 tablespoons peanut oil. Drain the tofu, and cut into pieces 1/2 cm thick (approximately 1/4-inch) by 5 cm (approximatley 2-inches) long julienne. Add to the bowl with the ginger mixture, toss to coat, cover and refrigerate 30 minutes.

Rinse the carrots, peel and cut into thin julienne. Rinse the bean sprouts and drain. Remove the strings from the snow peas and blanch in a pot of boiling salted water for 1-2 minutes, drain, rinse with cold water and drain.

Heat 2 tablespoons of oil in a wok or large skillet. Lif the tofu from the marinade and saute for about 5 minutes over high heat. Remove.

Add the remaining oil to the pan and saute the glass noodles, the snow peas, carrots, drained wood ear mushrooms, bean sprouts and almonds and saute, stirring heated through, 3-4 minutes.



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