Thai Black Pepper and Garlic Tofu

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
68%
Thai Black Pepper and Garlic Tofu
65 min.
4
179kcal

Suggestions


Indulge in the vibrant flavors of Thai cuisine with this delightful Black Pepper and Garlic Tofu dish! Perfectly suited for vegetarians and vegans alike, this recipe is not only gluten-free and dairy-free but also boasts a health score of 68, making it a guilt-free choice for any meal. With just 179 calories per serving, you can enjoy a hearty and satisfying lunch or dinner without compromising your health goals.

This dish features a colorful medley of fresh vegetables, including crisp asparagus, sweet bell peppers, and nutrient-rich kale, all sautéed to perfection. The star of the show, extra-firm tofu, is marinated in a savory blend of garlic, soy sauce, and a hint of sriracha, delivering a punch of flavor that will tantalize your taste buds. The combination of textures—from the crispy tofu to the tender-crisp veggies—creates a delightful eating experience that is both satisfying and nourishing.

Ready in just 65 minutes, this recipe is perfect for busy weeknights or leisurely weekend meals. Whether you serve it over rice or pasta, or enjoy it on its own, this Thai Black Pepper and Garlic Tofu is sure to become a favorite in your household. So gather your ingredients, roll up your sleeves, and get ready to impress your family and friends with this healthy and delicious dish!

Ingredients

  • bunch asparagus trimmed cut into 1 inch pieces
  • large bell pepper sliced
  • 0.5 teaspoon pepper black freshly ground
  • servings veggie broth as needed
  • teaspoons cornstarch 
  • 14 ounce tofu 
  • cloves garlic minced pressed
  • ounces kale thinly sliced ( 1 bunch)
  • small onion halved sliced into thin wedges
  • teaspoon rice vinegar 
  • ounces mushroom caps sliced
  • 1.5 tablespoon soya sauce gluten-free (or tamari)
  • teaspoon sriracha to taste (or )
  • 0.5 cup vegetable stock 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • paper towels
  • baking paper
  • oven
  • wok

Directions

  1. Cut the tofu into 1/2-inch slices. Gently press each slice between paper towels to remove some of the moisture. Then cut each slice into rectangles.
  2. Place into a ziplock bag.
  3. Combine tofu seasoning in a small bowl and pour over tofu. Seal bag and gently turn it over until tofu is completely covered in seasoning. (You can do this ahead of time and allow the tofu to marinate for a stronger flavor, but it’s not mandatory.) Preheat oven to 400F. Line a baking sheet or dish with parchment paper. (A silicon mat will also work, but parchment on a rimmed metal baking sheet yields the crispiest tofu with no sticking.)
  4. Place the tofu on the parchment in a single layer along with the marinade.
  5. Bake for 15 minutes. Turn gently and bake for another 15 minutes.
  6. Remove from oven. While the tofu is cooking, chop all the vegetables and combine the sauce ingredients in a small bowl. About 10 minutes before tofu is done, preheat a large, deep non-stick skillet or wok over medium-high heat. Spray or rub it with oil if you wish, but this is optional. Have about a half cup of water or broth standing by.
  7. Add the onion and cook for a couple of minutes until it begins to become translucent.
  8. Add a tablespoon of water or broth if it starts to stick.
  9. Add the bell pepper and stir-fry for another minute. Then add the garlic and mushrooms and cook another two minutes, adding liquid by the tablespoon if needed. Stir in the kale, add about 2 tablespoons of liquid, and cover quickly. After a minute, stir and add liquid if necessary. Cook covered for another minute and then add the asparagus and a little more liquid. Cover and cook until asparagus is tender-crisp, about 2 minutes.
  10. Add the sauce and cook until it is heated through.
  11. Serve the vegetables with tofu on top, or stir the tofu into the vegetables and serve over rice or pasta.

Nutrition Facts

Calories179kcal
Protein30.88%
Fat25.98%
Carbs43.14%

Properties

Glycemic Index
96.75
Glycemic Load
4.11
Inflammation Score
-10
Nutrition Score
28.080434749956%

Flavonoids

Luteolin
0.25mg
Isorhamnetin
20.67mg
Kaempferol
28.23mg
Myricetin
0.08mg
Quercetin
32.26mg

Nutrients percent of daily need

Calories:179.33kcal
8.97%
Fat:5.63g
8.66%
Saturated Fat:0.68g
4.27%
Carbohydrates:21.04g
7.01%
Net Carbohydrates:13.65g
4.96%
Sugar:8.26g
9.18%
Cholesterol:0mg
0%
Sodium:1502.44mg
65.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.07g
30.13%
Vitamin K:270.52µg
257.63%
Vitamin A:8365.31IU
167.31%
Vitamin C:115.18mg
139.62%
Manganese:0.81mg
40.57%
Calcium:313.14mg
31.31%
Folate:120.06µg
30.01%
Fiber:7.39g
29.58%
Iron:5.08mg
28.2%
Vitamin B2:0.46mg
26.92%
Vitamin B6:0.46mg
23%
Potassium:638.43mg
18.24%
Vitamin B1:0.27mg
18.13%
Vitamin B3:3.32mg
16.59%
Copper:0.31mg
15.67%
Vitamin E:2.3mg
15.36%
Phosphorus:145.58mg
14.56%
Magnesium:49.73mg
12.43%
Vitamin B5:0.89mg
8.87%
Zinc:1.27mg
8.44%
Selenium:5.18µg
7.4%