Stir-Fried Tofu and Spring Greens with Peanut Sauce

Vegetarian
Dairy Free
Very Healthy
Health score
86%
Stir-Fried Tofu and Spring Greens with Peanut Sauce
45 min.
4
833kcal

Suggestions


Are you ready to elevate your dinner game with a delightful and nutritious dish? Our Stir-Fried Tofu and Spring Greens with Peanut Sauce offers a fabulous blend of flavors and textures that will leave you craving for more! This vibrant vegetarian dish is not only dairy-free but also brimming with the health benefits of fresh vegetables and protein-rich tofu.

Imagine the satisfying crunch of bok choy and summer squash mingling with tender watercress, all perfectly coated in a rich and creamy Thai peanut sauce. Paired with nutty soba noodles, this dish provides a hearty yet healthy option for your lunchtime or dinner table. With a health score of 86, you can feel great about indulging in this meal that’s packed with essential nutrients.

Whether you are a seasoned culinary wizard or a beginner looking to impress, this recipe is designed to be straightforward and quick, ready in just 45 minutes! With just a handful of ingredients and simple cooking techniques, you’ll create a colorful and nourishing dish that’s perfect for serving four. So grab your apron and get ready to stir-fry your way to a deliciously wholesome meal!

Ingredients

  • 3.5 cups bok choy thinly sliced
  • tablespoon canola oil 
  • 0.3 cup roasted peanuts chopped
  • 0.3 cup spring onion sliced
  • tablespoons soy sauce low-sodium
  • 0.3 cup satay sauce 
  • cups bulgar wheat hot cooked uncooked ( 10 ounces buckwheat noodles)
  • cup baby squash yellow
  • 16 ounce spicy tofu 
  • cups watercress trimmed

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Cut tofu crosswise into 1/2-inch-thick slices.
  2. Place tofu between paper towels until barely moist.
  3. Cut slices crosswise into 1/2-inch cubes.
  4. Heat oil in a large nonstick skillet over medium-high heat.
  5. Add tofu; saut 5 minutes, browning on all sides.
  6. Add peanut sauce; cook 2 minutes, stirring occasionally.
  7. Add sliced bok choy, squash, and onions; cook 3 minutes, stirring frequently.
  8. Add watercress and soy sauce; cook 1 minute or until the watercress is slightly wilted.
  9. Remove from heat.
  10. Place 1 cup noodles in each of 4 shallow bowls; top each serving with about 1 1/4 cups vegetable mixture, and sprinkle with 1 tablespoon peanuts.

Nutrition Facts

Calories833kcal
Protein17.39%
Fat21.36%
Carbs61.25%

Properties

Glycemic Index
32.75
Glycemic Load
54.76
Inflammation Score
-10
Nutrition Score
46.438260575999%

Flavonoids

Apigenin
0.15mg
Luteolin
0.06mg
Kaempferol
6.65mg
Myricetin
0.05mg
Quercetin
33.17mg

Nutrients percent of daily need

Calories:833.41kcal
41.67%
Fat:21.04g
32.37%
Saturated Fat:2.81g
17.54%
Carbohydrates:135.78g
45.26%
Net Carbohydrates:115.44g
41.98%
Sugar:4.66g
5.18%
Cholesterol:0mg
0%
Sodium:591.68mg
25.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.54g
77.08%
Vitamin A:7061.93IU
141.24%
Manganese:2.68mg
133.92%
Magnesium:441.91mg
110.48%
Copper:1.99mg
99.53%
Vitamin K:86.19µg
82.08%
Fiber:20.34g
81.34%
Vitamin B3:14.18mg
70.9%
Phosphorus:685.22mg
68.52%
Vitamin C:43.4mg
52.6%
Vitamin B2:0.82mg
48.51%
Potassium:1231.87mg
35.2%
Iron:6.28mg
34.88%
Folate:121.42µg
30.36%
Zinc:4.54mg
30.25%
Vitamin B6:0.59mg
29.58%
Calcium:289.89mg
28.99%
Vitamin B5:2.5mg
25%
Selenium:15.51µg
22.15%
Vitamin B1:0.28mg
18.8%
Vitamin E:1.41mg
9.39%
Source:My Recipes