Asian Vegetable Tofu Stir Fry recipe
Asian Vegetable Tofu Stir Fry

Asian Vegetable Tofu Stir Fry

Prep Time + Cooking Time - 120 minutes

Servings - 6

Serving size - 1 cereal or fruit bowl

Ingredients

Grains

 

Protein / Dairy

  • 28 oz. Extra Firm Tofu sliced into bite-size chunks
  • 200 gm Spaghetti or Noodles made from edamame green soybeans
  • 1 cup ( 8 oz. ) of soybeans or edamame
  • 1/3 cup peanuts

 

Oil

  • 6 Tablespoons olive oil

Vegetables / Fruits

  • 24 oz. whole Portabella mushrooms cleaned and sliced into bite-sized chunks
  • 1 cup green beans sliced into long pieces
  • 2 orange bell peppers or capsicum cut into long strips
  • 4 small red radishes sliced into small wedges
  • 1 cup Indian eggplant also called baby eggplant sliced into bite-size chunks
  • 2 cups baby cut carrots sliced into long strips
  • One large onion sliced into long strips
  • 1 cup spring onions chopped

Herbs / Spices / Seasoning / Sauce 

  • 1 Tablespoon red pepper flakes
  • 1 inch ginger piece peeled
  • 3 cloves of garlic chopped
  • 1 Tablespoon Soy sauce ( less sodium ) and 1 teaspoon to marinate the tofu
  • 2 Tablespoons Peanut dipping sauce
  • Iodized salt to taste

Method

Bake tofu

1. Drain 2 packets of extra firm tofu and cut into bite size chunks.

2. Mix 1 Tablespoon of Peanut dipping sauce, 1 teaspoon of soy sauce, 1 Tablespoon of olive oil in a bowl. Use this sauce to marinate the chunks of tofu for 10 minutes.

3. Preheat the oven to 400°F.

4. Use a baking pan that has been coated with 1 Tablespoon of olive oil and bake the marinated tofu for 20 to 30 minutes until the chunks get a slightly crunchy coating.

Cook soybean noodles or spaghetti

5. Boil water in a pasta pot. Add a ½ teaspoon of olive oil and salt to taste.

6. Add the bean spaghetti to the boiling water and follow the instructions on the package. It usually takes about 10 to 15 minutes for the spaghetti to cook. This pasta is made from beans and overcooking can make the spaghetti clump together and change the desired al dente texture.

Roast carrots & orange bell peppers

7. Slice the baby cut carrots and orange bell peppers into long strips.

8. Arrange them in a layer on a pan that has been coated with 11/2 teaspoons of olive oil.

9. Roast the vegetables in the oven for 30 minutes at 425°F.

Roast eggplant & clean trim portabella mushrooms

10. Cut the Indian eggplant ( also called baby eggplant ) into bite-size chunks.

11. Arrange them in a layer on a pan that has been coated with 11/2 teaspoons of olive oil.

12. Roast the eggplant in the oven for 25 to 30 minutes at 400°F.

13. Wash, clean, dry and trim the portabella mushrooms.

14. Slice the whole mushrooms into bite-sized chunks.

Bake mushrooms, roast peanuts, microwave remaining vegetables & soybeans

15. Arrange them in a layer on a pan that has been coated with 1 teaspoon of olive oil.

16. Bake the mushrooms in the oven for 15 to 20 minutes at 400°F.

17. Dry roast the peanuts in the oven for 6 to 7 minutes at 325°F.

18. Cut the green beans into long pieces. Cook in the microwave with 3 to 4 Tablespoons of water until tender.

19. Cut 4 small red radishes into small wedges. Cook in the microwave with 3 to 4 Tablespoons of water until tender.

20. Cook the edamame or soybeans also in the microwave with 2 to 3 Tablespoons of water.

Sauté all vegetables with fresh ginger, garlic, soy sauce & peanut dipping sauce

21. Chop the large onion.

22. Peel and grate the ginger.

23. Peel and chop the garlic.

24. Cut and remove the roots of the spring onions. Chop the bulb and green tops of the spring onions.

25. Heat the remaining olive oil in a wok / kadai and add the chopped onion, ginger and garlic - sauté for a few minutes until the onion turns translucent. Add the red pepper flakes and salt to taste.

26. Add the roasted vegetables, mushrooms, green beans and edamame. Sauté for 1 to 2 minutes on medium to high heat.

27. Add 1 Tablespoon of peanut dipping sauce and 1 Tablespoon soy sauce with less sodium. Sauté for an additional 2 to 3 minutes.

28. Add the chopped spring onions and tofu sauté for 2 to 3 minutes.

Garnish with crunchy roasted peanuts

29. Garnish with crunchy roasted peanuts.

30. Serve with the bean spaghetti.

31. A variation of the recipe would be to replace tofu with meat. This vegetable stir fry also tastes great with noodles or white / brown rice.

32. Some people may also prefer to cook all the vegetables on the stove-top but this increases the amount of oil used in the recipe.

Tip – Although they may seem like simple 1 pot meals, I like to make my dishes as nutritious as possible and use a variety of vegetables. I find that using multiple appliances when cooking saves time.

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