Veggie and Tofu Stir-Fry

Gluten Free
Dairy Free
Health score
16%
Veggie and Tofu Stir-Fry
49 min.
4
176kcal

Suggestions


Looking for a vibrant and healthy dish that packs a flavorful punch? Look no further than this Veggie and Tofu Stir-Fry! Perfectly gluten-free and dairy-free, this recipe highlights the beauty of fresh vegetables and the satisfying texture of extra-firm tofu, all tossed together in a delicious, savory sauce.

In just 49 minutes, you can create a colorful array of bok choy, carrots, snow peas, and green onions that are sure to please your taste buds and brighten up your dinner table. The combination of dark sesame oil, hoisin sauce, and Shaoxing rice wine creates a mouthwatering glaze that will have everyone coming back for seconds. Not only is this dish incredibly flavorsome, but it's also a wonderful way to sneak in extra nutrients, making it an ideal choice for both a wholesome starter or a delightful snack.

Whether you’re a seasoned cook or a culinary novice, this Veggie and Tofu Stir-Fry is straightforward and quick, allowing anyone to whip up a dish that feels gourmet. Plus, the balance of protein, fat, and carbs makes it a nutritious choice for a busy weeknight dinner. Grab your wok and let's dive into this delicious, guilt-free meal that’s bound to impress family and friends alike!

Ingredients

  • small baby bok choy quartered
  • 0.3 teaspoon pepper black
  • tablespoon canola oil divided
  • large carrots peeled
  • 3.5 teaspoons cornstarch divided
  • teaspoon sesame oil dark
  • 14 ounce extra tofu drained
  •  garlic clove sliced
  • tablespoon ginger 
  • large spring onion cut into 1-inch pieces
  • tablespoon hoisin sauce 
  • tablespoons soy sauce 
  • tablespoons rice wine dry chinese ( rice wine)
  • cup snow peas trimmed
  • 0.3 cup vegetable stock organic

Equipment

  • bowl
  • frying pan
  • paper towels
  • whisk
  • wok
  • slotted spoon

Directions

  1. Cut tofu lengthwise into 4 equal pieces; cut each piece crosswise into 1/2-inch squares.
  2. Place tofu on several layers of paper towels; cover with additional paper towels.
  3. Let stand 30 minutes, pressing down occasionally.
  4. Heat a large wok or skillet over high heat.
  5. Add 1 1/2 teaspoons canola oil to pan; swirl to coat.
  6. Combine tofu, pepper, and 2 teaspoons cornstarch in a medium bowl; toss to coat.
  7. Add tofu to pan; stir-fry 8 minutes, turning to brown on all sides.
  8. Remove tofu from pan with a slotted spoon; place in a medium bowl.
  9. Add onions, garlic, and ginger to pan; stir-fry 1 minute.
  10. Remove from pan; add to tofu.
  11. Add remaining 1 1/2 teaspoons canola oil to pan; swirl to coat.
  12. Add bok choy; stir-fry 3 minutes.
  13. Add carrots; stir-fry 2 minutes.
  14. Add snow peas; stir-fry 1 minute.
  15. Add Shaoxing; cook 30 seconds, stirring constantly. Stir in tofu mixture.
  16. Combine remaining 1 1/2 teaspoons cornstarch, broth, and remaining ingredients in a small bowl, stirring with a whisk.
  17. Add broth mixture to pan; cook until slightly thickened (about 1 minute).

Nutrition Facts

Calories176kcal
Protein25.69%
Fat35.69%
Carbs38.62%

Properties

Glycemic Index
50.21
Glycemic Load
1.78
Inflammation Score
-10
Nutrition Score
17.910434769548%

Flavonoids

Luteolin
0.04mg
Kaempferol
0.35mg
Myricetin
0.05mg
Quercetin
2.12mg

Nutrients percent of daily need

Calories:175.97kcal
8.8%
Fat:6.75g
10.38%
Saturated Fat:0.76g
4.73%
Carbohydrates:16.43g
5.48%
Net Carbohydrates:12.77g
4.64%
Sugar:6.55g
7.27%
Cholesterol:0.12mg
0.04%
Sodium:577.27mg
25.1%
Alcohol:1.21g
100%
Alcohol %:0.46%
100%
Protein:10.92g
21.85%
Vitamin A:11528.32IU
230.57%
Vitamin C:72mg
87.28%
Vitamin K:52.59µg
50.08%
Calcium:199.97mg
20%
Iron:3.11mg
17.3%
Phosphorus:151.46mg
15.15%
Fiber:3.66g
14.64%
Copper:0.27mg
13.62%
Magnesium:49.25mg
12.31%
Manganese:0.24mg
12.19%
Potassium:421.55mg
12.04%
Vitamin B1:0.16mg
10.51%
Folate:33.85µg
8.46%
Vitamin B6:0.16mg
7.88%
Vitamin E:1.11mg
7.43%
Vitamin B2:0.12mg
7.08%
Zinc:0.93mg
6.22%
Vitamin B3:1mg
5%
Vitamin B5:0.34mg
3.43%
Selenium:0.92µg
1.32%
Source:My Recipes