In The Moment Tofu Veggie Stir Fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 12
Ingredients
1/2# (or more) extra firm tofu1/4 c cashew pieces2 Tbsp cooking oil (I like canola)1 Tbsp minced fresh ginger2 cloves garlic, minced1 tsp brown mustard seeds1 lg carrot, peeled and thinly sliced2 small zucchinis (no more than 6" long)1 bunch baby bok choy (stalks and leaves), rinsed and sliced crosswise1/2 cup chopped parsley (or cilantro)1 Tbsp curry powder1 Tbsp soy sauce1/2 cup coconut milk, light1/2 cup stock (or water)
1. Cut the tofu into slices about 1x2". Place in a bowl, stir in soy sauce and set aside.
2. Heat oil on low in a stir-fry pan.
3. If you want fried tofu, start it now on medium heat in a separate skillet, and set aside when golden brown on both sides.
4. If you're serving the stir fry with a grain or noodles, start cooking now so it'll be done when your stir fry is finished.
5. Mince the garlic, ginger and jalapeno. Skip this step if you're using dried ginger, garlic and chili powder.
6. Peel and slice the carrot thinly.
7. Half the zucchini lengthwise, slice thinly on the diagonal, and set aside.
8. Wash, shake dry and slice the bok choy thinly crosswise - stems and leaves.
9. Add the ginger, garlic, jalapeno, carrot, cashews and mustard seeds to the pan, turn up the heat a bit and stir fry until the carrots are slightly cooked and the cashews a little brown.
10. Add the zucchini and stir fry until it starts to get limp.
11. Add the bok choy and stir fry until it wilts.
12. Add the curry powder and other dry spices if using, and stir fry briefly.
13. Stir in tofu, water and coconut milk, salt and pepper to taste.
14. Add the parsley, cover and cook on low for five minute to blend the flavors.
15. Adjust seasonings to taste and serve with your choice of grains, noodles or flatbread.
Number of Servings: 12
Recipe submitted by SparkPeople user CAH-RD.
2. Heat oil on low in a stir-fry pan.
3. If you want fried tofu, start it now on medium heat in a separate skillet, and set aside when golden brown on both sides.
4. If you're serving the stir fry with a grain or noodles, start cooking now so it'll be done when your stir fry is finished.
5. Mince the garlic, ginger and jalapeno. Skip this step if you're using dried ginger, garlic and chili powder.
6. Peel and slice the carrot thinly.
7. Half the zucchini lengthwise, slice thinly on the diagonal, and set aside.
8. Wash, shake dry and slice the bok choy thinly crosswise - stems and leaves.
9. Add the ginger, garlic, jalapeno, carrot, cashews and mustard seeds to the pan, turn up the heat a bit and stir fry until the carrots are slightly cooked and the cashews a little brown.
10. Add the zucchini and stir fry until it starts to get limp.
11. Add the bok choy and stir fry until it wilts.
12. Add the curry powder and other dry spices if using, and stir fry briefly.
13. Stir in tofu, water and coconut milk, salt and pepper to taste.
14. Add the parsley, cover and cook on low for five minute to blend the flavors.
15. Adjust seasonings to taste and serve with your choice of grains, noodles or flatbread.
Number of Servings: 12
Recipe submitted by SparkPeople user CAH-RD.
Nutritional Info Amount Per Serving
- Calories: 102.7
- Total Fat: 7.9 g
- Cholesterol: 0.2 mg
- Sodium: 109.2 mg
- Total Carbs: 4.0 g
- Dietary Fiber: 1.3 g
- Protein: 5.0 g
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