Tofu-Veggie Stir Fry and Gravy

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
21%
Tofu-Veggie Stir Fry and Gravy
25 min.
4
230kcal

Suggestions

This tofu-veggie stir fry is a delicious and healthy dish that's perfect for a quick and easy weeknight meal. It's packed with flavorful vegetables and protein-rich tofu, and it's ready in just 25 minutes! The gravy adds a savory touch that brings all the flavors together. This recipe is not only tasty but also nutritious, offering a good source of protein, vitamins, and minerals. It's vegetarian, vegan, and gluten-free, making it an excellent option for those with dietary restrictions. The stir fry is also a great way to incorporate more veggies into your diet. The variety of vegetables used provides a range of textures and flavors that will delight your taste buds. The tofu absorbs the flavors of the gravy and vegetables, making it a satisfying and tasty plant-based protein option. Overall, this tofu-veggie stir fry is a well-balanced and flavorful dish that's perfect for a busy weeknight or a casual get-together with friends. It's sure to become a favorite go-to recipe for a delicious and healthy meal.

Ingredients

  • ounce baby corns drained canned
  • cup broccoli florets 
  • 0.5 cup carrots thinly sliced
  • tablespoon cornstarch 
  • 0.5 teaspoon basil dried
  • 0.5 teaspoon parsley dried
  • 0.5 teaspoon thyme dried
  • 12 ounce extra tofu diced firm
  • ounces mushrooms fresh sliced
  • ounces mushrooms fresh sliced
  • clove garlic minced
  • 0.5 teaspoon pepper black
  • 0.5 teaspoon onion salt 
  • cup bell pepper red chopped
  • 0.5 cup snow peas trimmed
  • 14 ounce vegetable stock canned
  • tablespoons vegetable oil 
  • 0.3 cup water 

Equipment

  • frying pan
  • sauce pan
  • whisk
  • wok

Directions

  1. Whisk together the cornstarch with water until smooth, and combine with vegetable broth, garlic, onion salt, black pepper, thyme, basil, and parsley in a saucepan over medium-low heat. Bring the gravy mixture to a simmer, and cook and stir until gravy is hot and thickened, about 5 minutes.
  2. Heat vegetable oil in a large skillet or wok, and stir-fry the carrot, red pepper, broccoli, and snow peas over medium-high heat for 2 to 3 minutes, until just tender. Stir in the tofu, mushrooms, and baby corn, and stir and cook about 1 more minute, until mixture is heated through.
  3. Pour the gravy over the vegetables and tofu, stir to combine, and serve hot.

Nutrition Facts

Calories230kcal
Protein21.24%
Fat35.57%
Carbs43.19%

Properties

Glycemic Index
84.33
Glycemic Load
8.61
Inflammation Score
-10
Nutrition Score
25.22347826087%

Flavonoids

Apigenin
0.56mg
Luteolin
0.43mg
Isorhamnetin
0.04mg
Kaempferol
1.83mg
Myricetin
0.03mg
Quercetin
0.87mg

Nutrients percent of daily need

Calories:230.39kcal
11.52%
Fat:9.94g
15.29%
Saturated Fat:1.53g
9.56%
Carbohydrates:27.16g
9.05%
Net Carbohydrates:22.24g
8.09%
Sugar:9.72g
10.8%
Cholesterol:0mg
0%
Sodium:769.49mg
33.46%
Protein:13.36g
26.71%
Vitamin C:82.08mg
99.49%
Vitamin A:4481.97IU
89.64%
Vitamin K:47.81µg
45.54%
Vitamin B2:0.6mg
35.18%
Copper:0.61mg
30.33%
Vitamin B3:6.01mg
30.05%
Phosphorus:265.47mg
26.55%
Vitamin B5:2.54mg
25.4%
Potassium:852.46mg
24.36%
Vitamin B6:0.41mg
20.42%
Fiber:4.91g
19.66%
Vitamin B1:0.28mg
18.63%
Folate:72.79µg
18.2%
Manganese:0.36mg
17.99%
Selenium:11.55µg
16.51%
Magnesium:64.11mg
16.03%
Iron:2.78mg
15.46%
Zinc:1.74mg
11.61%
Vitamin E:1.57mg
10.43%
Calcium:63.9mg
6.39%
Vitamin D:0.23µg
1.51%
Source:Allrecipes