Seared Tofu with with Green Beans and Asian Coconut Sauce

Vegetarian
Vegan
Dairy Free
Health score
17%
Seared Tofu with with Green Beans and Asian Coconut Sauce
50 min.
4
756kcal

Suggestions


Indulge in a delightful culinary experience with our Seared Tofu with Green Beans and Asian Coconut Sauce, a vibrant dish that perfectly balances flavors and textures. This vegetarian and vegan recipe is not only dairy-free but also packed with nutrients, making it an ideal choice for a wholesome lunch or dinner. With a preparation time of just 50 minutes, you can easily whip up this delicious meal for four, impressing family and friends alike.

The star of this dish is the firm tofu, seared to golden perfection, providing a satisfying bite that pairs beautifully with the crisp green beans and sweet red bell pepper. The addition of fresh ginger and garlic infuses the dish with aromatic warmth, while the coconut milk creates a rich, creamy sauce that ties everything together. A splash of lime juice adds a refreshing zing, elevating the overall flavor profile.

To top it all off, a sprinkle of salted roasted cashews adds a delightful crunch, making each bite a harmonious blend of textures. Serve this dish over rice noodles or rice for a complete meal that is sure to please both vegans and non-vegans alike. Dive into this culinary adventure and savor the deliciousness of our Seared Tofu with Green Beans and Asian Coconut Sauce!

Ingredients

  • tablespoon ginger fresh peeled finely chopped
  • tablespoon garlic finely chopped
  • lb green beans trimmed cut into 2-inch-long pieces
  • tablespoon juice of lime fresh
  •  bell pepper red cut into 1/4-inch-wide strips (2 inches long)
  • 0.5 teaspoon pepper dried red hot
  • servings vermicelli 
  • teaspoon salt 
  • 0.3 cup roasted cashews salted chopped
  • tablespoons soya sauce 
  • 14 oz tofu firm
  • 14 oz coconut milk unsweetened low-fat canned (not )
  • 0.3 cup vegetable oil 

Equipment

  • frying pan
  • slotted spoon

Directions

  1. Halve tofu lengthwise, then cut crosswise into 1/2-inch-thick slices and pat dry well. Put 1 tablespoon soy sauce in a wide shallow dish, then add tofu, turning to coat, and let stand 10 minutes. Pat tofu dry.
  2. Heat oil in a 12-inch heavy skillet over high heat until hot but not smoking, then add tofu in 1 layer and cook, turning over once, until tofu is browned, about 6 minutes total.
  3. Transfer with a slotted spoon to a large plate, reserving oil in skillet.
  4. Add garlic, ginger, and red pepper flakes to skillet and sauté, stirring, until fragrant, about 30 seconds.
  5. Add beans, bell pepper, and salt and sauté, stirring, 1 minute.
  6. Stir in coconut milk and remaining tablespoon soy sauce and bring to a boil, then boil, uncovered, until beans are tender, about 6 minutes.
  7. Transfer vegetables using a slotted spoon to plate with tofu.
  8. Simmer sauce until thickened slightly and reduced to about 3/4 cup, about 2 minutes. Stir in lime juice and pour sauce over vegetables and tofu.
  9. Sprinkle with cashews.

Nutrition Facts

Calories756kcal
Protein9.38%
Fat54.89%
Carbs35.73%

Properties

Glycemic Index
52.75
Glycemic Load
29.63
Inflammation Score
-9
Nutrition Score
25.889130343562%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Luteolin
0.33mg
Kaempferol
0.52mg
Myricetin
0.18mg
Quercetin
3.22mg

Nutrients percent of daily need

Calories:755.69kcal
37.78%
Fat:47.62g
73.26%
Saturated Fat:24.73g
154.55%
Carbohydrates:69.74g
23.25%
Net Carbohydrates:61.58g
22.39%
Sugar:9.41g
10.46%
Cholesterol:0mg
0%
Sodium:1290.69mg
56.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.3g
36.6%
Manganese:1.65mg
82.46%
Vitamin K:79.66µg
75.87%
Vitamin C:56.53mg
68.52%
Vitamin A:1790.1IU
35.8%
Copper:0.67mg
33.52%
Fiber:8.15g
32.61%
Phosphorus:308.3mg
30.83%
Iron:5.5mg
30.58%
Magnesium:110.58mg
27.64%
Selenium:17.08µg
24.4%
Calcium:206.57mg
20.66%
Folate:78.86µg
19.71%
Potassium:688.05mg
19.66%
Vitamin B6:0.37mg
18.45%
Vitamin E:2.41mg
16.09%
Zinc:2.15mg
14.32%
Vitamin B3:2.58mg
12.89%
Vitamin B1:0.19mg
12.42%
Vitamin B2:0.19mg
11.47%
Vitamin B5:0.75mg
7.55%
Source:Epicurious