Stir-Fried Tofu with Mushrooms, Sugar Snap Peas, and Green Onions

Vegetarian
Gluten Free
Dairy Free
Health score
9%
Stir-Fried Tofu with Mushrooms, Sugar Snap Peas, and Green Onions
45 min.
4
191kcal

Suggestions


Are you looking for a delicious and healthy dish that’s both satisfying and easy to prepare? Look no further than this vibrant Stir-Fried Tofu with Mushrooms, Sugar Snap Peas, and Green Onions! Perfectly suited for vegetarians and those following a gluten-free or dairy-free diet, this recipe is a delightful medley of flavors and textures that will tantalize your taste buds.

In just 45 minutes, you can whip up a meal that serves four, making it an ideal choice for family dinners or casual gatherings with friends. The star of the dish, extra-firm tofu, is marinated to perfection, ensuring each bite is packed with flavor. Combined with the earthy notes of shiitake mushrooms, the crispness of sugar snap peas, and the aromatic zing of fresh ginger and garlic, this stir-fry is a feast for the senses.

Not only is this dish a feast for the palate, but it’s also a nutritious option, clocking in at only 191 calories per serving. With a balanced caloric breakdown of protein, healthy fats, and carbohydrates, it’s a guilt-free indulgence that you can enjoy any time of the day—whether as an antipasti, starter, or a light snack. So grab your frying pan and get ready to create a colorful and wholesome meal that everyone will love!

Ingredients

  • teaspoon cornstarch 
  • 12 ounce extra tofu dry with paper towels drained cut into 3/4-inch cubes, patted
  • tablespoon ginger fresh minced peeled
  • ounces mushroom caps fresh stemmed quartered
  •  garlic clove minced
  •  spring onion sliced
  • tablespoon honey 
  • teaspoon sesame oil 
  • 0.3 teaspoon pepper dried red crushed
  • tablespoons soya sauce 
  • ounces sugar snap peas trimmed
  • tablespoon rice vinegar 
  • tablespoons vegetable oil divided
  • 0.3 cup water 

Equipment

  • bowl
  • frying pan
  • whisk
  • slotted spoon

Directions

  1. Whisk first 5 ingredients in medium bowl to blend.
  2. Add tofu and stir to coat; let marinate 30 minutes.
  3. Drain, reserving marinade in small bowl.
  4. Whisk 1/4 cup water and cornstarch into marinade.
  5. Heat 1 tablespoon vegetable oil in large nonstick skillet over medium-high heat.
  6. Add tofu and sauté until golden, about 2 minutes. Using slotted spoon, transfer tofu to plate.
  7. Add remaining 1 tablespoon vegetable oil to skillet.
  8. Add mushrooms and stir-fry until tender, about 3 minutes.
  9. Add sugar snap peas; stir-fry 2 minutes.
  10. Add garlic and ginger; stir-fry 30 seconds. Return tofu to skillet; drizzle reserved marinade mixture over. Stir-fry until marinade thickens slightly, about 30 seconds. Season to taste with salt and pepper.
  11. Transfer to bowl.
  12. Sprinkle with green onions and serve.
  13. Per serving: calories, 195; total fat, 11 g; saturated fat, 1 g; cholesterol, 0; fiber, 3 g
  14. Bon Appétit

Nutrition Facts

Calories191kcal
Protein21.68%
Fat44.66%
Carbs33.66%

Properties

Glycemic Index
56.57
Glycemic Load
3.44
Inflammation Score
-7
Nutrition Score
14.053913173468%

Flavonoids

Kaempferol
0.17mg
Myricetin
0.05mg
Quercetin
1.33mg

Nutrients percent of daily need

Calories:190.75kcal
9.54%
Fat:9.82g
15.11%
Saturated Fat:1.47g
9.19%
Carbohydrates:16.65g
5.55%
Net Carbohydrates:13.45g
4.89%
Sugar:9.01g
10.01%
Cholesterol:0mg
0%
Sodium:819.57mg
35.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.73g
21.46%
Vitamin K:51.84µg
49.37%
Vitamin C:37.33mg
45.24%
Manganese:0.39mg
19.28%
Phosphorus:190.71mg
19.07%
Iron:2.97mg
16.53%
Copper:0.32mg
16.12%
Vitamin A:773.29IU
15.47%
Vitamin B6:0.3mg
15.14%
Vitamin B3:2.84mg
14.2%
Magnesium:54.87mg
13.72%
Potassium:459.94mg
13.14%
Fiber:3.2g
12.8%
Vitamin B1:0.18mg
12%
Vitamin B2:0.2mg
11.98%
Vitamin B5:1.15mg
11.49%
Folate:39.87µg
9.97%
Zinc:1.27mg
8.44%
Calcium:70.07mg
7.01%
Vitamin E:0.91mg
6.08%
Selenium:3.54µg
5.06%
Vitamin D:0.17µg
1.13%
Source:Epicurious