BEAN SPROUT STIR FRY WITH TOFU
This bean sprout stir-fry with tofu is a quick vegetarian dish that you can make for any weeknight dinner. It's also an inexpensive meal that will satisfy your craving. It's so light and healthy. It's low carb and keto-friendly.
Provided by Rika
Categories Main Dish
Number Of Ingredients 8
Steps:
- Soak a block of tofu in salted water (1½ cups of water + 2 tsp of salt) for about 10-15 minutes. Drain the water. Put the tofu on a layer of paper towels. Place a weight on the tofu to remove excess moisture for about 15 minutes then slice into small cubes.
- In a skillet, heat 3 tbsp of oil over medium-high heat. Cook the tofu until lightly browned on all sides (about 3-5 minutes). Set aside.
- In the same skillet, heat ½ tbsp of oil on high heat. Cook the ginger, garlic, and scallions for 10-15 seconds or until fragrant.
- Add tofu, bean sprouts, and soy sauce. Cook and keep stirring until the bean sprouts are tender-crisp (about 3 minutes). Adjust the seasoning with salt and black pepper.
Nutrition Facts : Calories 197 kcal, Carbohydrate 9 g, Protein 9 g, Fat 15 g, SaturatedFat 1 g, TransFat 1 g, Sodium 144 mg, Fiber 3 g, Sugar 5 g, UnsaturatedFat 13 g, ServingSize 1 serving
STIR-FRIED BEAN SPROUTS WITH TOFU (GINISANG TOGUE)
A simple stir-fried mung bean sprouts recipe with fried tofu, Filipino-style. This is a healthy and flavorful vegetable dish that packs a flavor with the addition of fish sauce and oyster sauce.
Provided by Mella
Categories Side Dish
Number Of Ingredients 13
Steps:
- Heat 2 teaspoons of oil in a pan or wok. Add sliced tofu and stir-fry until all sides are brown. Do this in batches if needed. Transfer to a plate and set aside.
- Add remaining oil. Stir-fry garlic and onions until fragrant and translucent. Add carrots and stir-fry for 2 minutes. Add green beans and water. Continue cooking until vegetables are crisp-tender.
- Stir in bean sprouts, fried tofu, oyster sauce, fish sauce and dried shrimp. Keep stir-frying for another 2 to 3 minutes until cooked through. Season with salt and pepper. Serve warm. Enjoy on its own or as a side dish.
Nutrition Facts : Calories 360 kcal, Carbohydrate 20 g, Protein 35 g, Fat 18 g, SaturatedFat 2 g, Cholesterol 169 mg, Sodium 1258 mg, Fiber 5 g, Sugar 9 g, ServingSize 1 serving
CLASSIC BEAN SPROUT STIR FRY
Steps:
- In a very hot wok, coat well with oil and add scallions, ginger and garlic. Season and stir. Quickly add the bean sprouts and stir-fry, flipping the sprouts around quickly. Check for seasoning. Serve immediately. May serve with rice.
STIR-FRIED TOFU BEAN SPROUTS (ผัดถั่วงอกใส่เต้าหู้)
A very easy stir-fried vegetarian-friendly dish that has only 7 ingredients. A light dish, low calories, and high plant-based protein. You can serve this dish with or without rice. Skip the rice if you like to have a low-carb meal or serve it with rice if you desire.
Provided by Mod Shed
Categories Main Course
Time 20m
Number Of Ingredients 7
Steps:
- Turn the stove on high heat, add oil into a wok
- Once the oil is hot, add chopped garlic. When the garlic turns to yellow-golden color, add tofu and stirfry the tofu until they are crispy but not burn.
- Then add bean sprouts, green onion, and soy sauce, stirfry everything together until the bean sprouts are cooked. (It can be about 4-6 minutes, the bean sprouts are quick to be cooked)
- Add the Thai chili or jalapeno, stirfry them with the other ingredients. Turn off the stove.
Nutrition Facts : Calories 262 kcal, Carbohydrate 24 g, Protein 19 g, Fat 13 g, SaturatedFat 1 g, Sodium 529 mg, Fiber 7 g, Sugar 13 g, ServingSize 1 serving
STIR-FRIED TOFU AND PEPPERS
This attractive stir-fry is inspired by a traditional Chinese dish called rainbow beef. The vegetarian version works well, and it's also easier to make. If you prefer a very firm tofu, take the extra time to weight it as directed in step 1. I am happy to skip this step and use firm tofu that hasn't been weighted.
Provided by Martha Rose Shulman
Categories dinner, one pot, main course
Time 30m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Optional step for firmer tofu: Blot the tofu dry, wrap in a clean kitchen towel and place a cutting board on top. Let sit for about 15 minutes. Whether weighted or not, slice the tofu about 1/2 inch thick into 1- x 2-inch dominoes.
- Mix together 1 tablespoon of the soy sauce, 1 teaspoon of the brown sugar and 1 tablespoon of the oil in a medium bowl. Toss with the tofu, and stir to make sure all of the pieces are coated. Let sit for five to 10 minutes while you prepare the other ingredients.
- In a small bowl, stir together the remaining soy sauce and sugar, hoisin sauce and sesame oil. Set aside.
- Heat a large nonstick skillet or wok over high heat until a drop of water evaporates on contact. Add the oil, turn the heat to medium-high and add the peppers. Stir-fry for a couple of minutes, until the peppers begin to soften, and add the garlic and ginger. Stir-fry for 20 seconds, until the garlic and ginger begin to smell fragrant, and add the tofu, dried red pepper flakes and green onions. Stir-fry two minutes, give the sauce a stir and add to the pan. Cover and cook for three minutes. Remove the lid, stir the ingredients in the pan, and taste and adjust seasonings. Serve with rice or noodles.
Nutrition Facts : @context http, Calories 200, UnsaturatedFat 11 grams, Carbohydrate 12 grams, Fat 13 grams, Fiber 3 grams, Protein 11 grams, SaturatedFat 1 gram, Sodium 496 milligrams, Sugar 5 grams, TransFat 0 grams
STIR-FRIED NOODLES & BEANSPROUTS
A superhealthy side to perk up any Asian-style dish
Provided by Good Food team
Categories Buffet, Side dish
Time 15m
Number Of Ingredients 5
Steps:
- Put the egg noodles in a large bowl, cover with boiling water and leave to soak for 8 mins, or until the noodles are tender. Meanwhile, heat the oil in a large, non-stick frying pan and fry the spring onions for 1 min.
- Add the beansprouts and continue to fry, stirring, for 2 mins. Drain the noodles and add to the pan with a good splash of soy sauce. Stir-fry for 1 min more, then serve.
Nutrition Facts : Calories 240 calories, Fat 3 grams fat, Carbohydrate 47 grams carbohydrates, Sugar 3 grams sugar, Fiber 3 grams fiber, Protein 10 grams protein, Sodium 0.88 milligram of sodium
TOFU STIR-FRY
Get children to help you chop the vegetables and make the sauce for this colourful, simple tofu stir-fry. It's perfect when you need a quick and easy family meal
Provided by Monaz Dumasia
Categories Dinner
Time 30m
Number Of Ingredients 14
Steps:
- Stir together the soy sauce, honey and vinegar in a bowl, then set aside.
- Pat the tofu chunks dry, then season well. Heat half the oil in a wok or large frying pan over a high heat. Fry the tofu for 5 mins until golden, stirring occasionally. Add the garlic and ginger and fry for 1 min more. Tip the tofu mixture into a bowl, pour over half the soy dressing and set aside.
- Add the remaining oil to the wok. Add the vegetables and cook for 5 mins until beginning to turn golden, then add a good splash of water and cook for 3-5 mins more until tender.
- Stir the cornflour and 1 tbsp water into the remaining soy dressing, then tip into the wok, allow to bubble for 30 seconds, stirring to coat everything in the sauce. Sprinkle over the spring onion, sesame seeds and coriander. Serve with rice.
Nutrition Facts : Calories 240 calories, Fat 12 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 16 grams carbohydrates, Sugar 12 grams sugar, Fiber 7 grams fiber, Protein 15 grams protein, Sodium 1.09 milligram of sodium
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