Buddha's Delight with Tofu, Broccoli, and Water Chestnuts

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
67%
Buddha's Delight with Tofu, Broccoli, and Water Chestnuts
45 min.
6
741kcal

Suggestions

Ingredients

  • 14 ounce baby corns whole drained canned
  • 0.5 cup broccoli stems peeled chopped
  • cups broccoli florets 
  • ounce water chestnuts drained sliced canned
  • tablespoons canola oil 
  • 1.5 cups carrots diagonally sliced ()
  • tablespoon cornstarch 
  • tablespoon sesame oil dark
  • 14 ounce water-packed extra-firm tofu drained cut into 1-inch cubes
  • tablespoon ginger fresh grated peeled
  •  garlic cloves minced
  • 1.5 cups green onions sliced
  • tablespoons soya sauce low-sodium
  • tablespoon rice vinegar 
  • 0.5 teaspoon salt 
  • cups short-grain rice hot cooked
  • cup snow peas trimmed
  • teaspoon sugar 
  • 0.5 cup vegetable broth 

Equipment

  • bowl
  • frying pan
  • whisk
  • wok
  • colander

Directions

  1. Combine first 5 ingredients, tossing to coat; cover and marinate in refrigerator 1 hour.
  2. Drain in a colander over a bowl, reserving marinade.
  3. Cook broccoli florets, carrot, and broccoli stems in boiling water 1 1/2 minutes; drain. Plunge into ice water.
  4. Drain.
  5. Heat canola oil in a wok or large nonstick skillet over medium-high heat.
  6. Add tofu; stir-fry 5 minutes or until lightly browned on all sides. Stir in onions, ginger, and garlic; stir-fry 30 seconds. Stir in broccoli mixture, snow peas, corn, and water chestnuts; stir-fry 1 minute.
  7. Combine broth and cornstarch, stirring with a whisk.
  8. Add cornstarch mixture, reserved marinade, and salt to pan; bring to a boil. Cook 2 1/2 minutes or until slightly thick, stirring constantly.
  9. Serve over rice.

Nutrition Facts

Calories741kcal
Protein11.07%
Fat12.61%
Carbs76.32%

Properties

Glycemic Index
81.74
Glycemic Load
93.47
Inflammation Score
-10
Nutrition Score
42.493913028551%

Flavonoids

Luteolin
0.7mg
Kaempferol
6.94mg
Myricetin
0.08mg
Quercetin
5.47mg

Nutrients percent of daily need

Calories:740.93kcal
37.05%
Fat:10.48g
16.13%
Saturated Fat:1.33g
8.28%
Carbohydrates:142.77g
47.59%
Net Carbohydrates:131.66g
47.88%
Sugar:10.18g
11.31%
Cholesterol:0mg
0%
Sodium:663.01mg
28.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.71g
41.42%
Vitamin K:148.93µg
141.84%
Vitamin A:6506.62IU
130.13%
Vitamin C:95.34mg
115.56%
Folate:411.63µg
102.91%
Manganese:1.91mg
95.51%
Vitamin B1:1mg
66.5%
Iron:8.79mg
48.85%
Fiber:11.11g
44.43%
Vitamin B3:8.15mg
40.74%
Phosphorus:354.57mg
35.46%
Vitamin B6:0.68mg
33.96%
Selenium:23.3µg
33.29%
Vitamin B5:3.06mg
30.63%
Copper:0.6mg
30.15%
Magnesium:105.32mg
26.33%
Potassium:920.99mg
26.31%
Zinc:3.14mg
20.91%
Vitamin B2:0.31mg
18.14%
Vitamin E:2.3mg
15.34%
Calcium:108.14mg
10.81%
Source:My Recipes