Stir-Fry Tofu with Vegetables and Edamame

1 Reviews
100% would make this recipe again

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Preparation : 30 min Cooking : 15 min
580 calories/serving

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Ingredients

200 g firm regular tofu, diced 1 cup
1 1/2 tbsp beer 23 mL
1 tbsp soy sauce 15 mL
2 tsp sesame seed oil 10 mL
1 clove garlic, pressed
1 tbsp gingerroot, grated 14 g
1/2 onions 100 g
1 zucchini 130 g
2 carrots 200 g
1/2 stalk celery 35 g
4 button (white) mushrooms 55 g
4 tsp canola oil 20 mL
1 green onions/scallions, chopped
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2/3 cup basmati rice 120 g
220 g edamame/soybeans, unshelled 2 cups

Before you start

You will need a wok or frying pan.

Put the serving dish in the oven at the lowest setting to keep the vegetables warm while you cook the tofu.

Method

  1. Preheat the oven to the lowest setting temperature.
  2. Pat-dry the tofu, then cut it into 2 cm cubes. Transfer the cubes to a shallow dish or bowl. In a small bowl, mix the beer, soy sauce, and sesame seed oil. Add half of the pressed garlic and half of the grated ginger. Mix well and pour this marinade over the tofu. Let rest at room temperature for about ½ hour. During this time, prepare and cook the vegetables and cook the rice.
  3. Prepare the vegetables: press the remaining garlic; coarsely chop all the other vegetables into bite-size pieces.
  4. Heat half of the canola oil in a skillet or wok over medium heat. Add the onion and sauté 2-3 min, taking care not to let it burn, then increase the heat to 'high'. Add the garlic and all the other vegetables, then season with salt and pepper to taste. Cook with occasional stirring until the vegetables are cooked but al dente 6-7 min. Cover and cook an additional 2-3 min, then remove the vegetables from the wok and set them aside on a plate in the oven.
  5. While the sauté is cooking, bring salted water to a boil in a pot. Add the edamame beans. As soon as the water comes to a boil again, cook 5 min, or until the pods begin to soften. Drain the edamame and set aside.
  6. Add the remaining canola oil to the wok over high heat. Drain the tofu cubes, reserving the marinade, then add the cubes to the wok and sauté about 5 min, with occasional stirring, until they are golden-brown. Pour in the reserved marinade and put the vegetables back into the wok. Add the remaining grated ginger and cook a few more minutes, with stirring. Adjust the seasoning. Sprinkle with the chopped scallions then serve with the edamame and rice.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (570 g)

Amount

% Daily Value

Calories

580

Fat

23 g

35 %

Saturated 2.6 g
+ Trans 0.1 g

14 %

Cholesterol

0 mg

Sodium

380 mg

16 %

Carbohydrate

68 g

23 %

Fibre

7 g

28 %

Sugars

9 g

Net Carbs

61 g

Protein

28 g

Vitamin A

124 %

Vitamin C

50 %

Calcium

29 %

Iron

30 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin K, Zinc
Good source of  :
Pantothenic Acid, Vitamin E
Source of  :
Omega-3, Omega-6
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 3 ½
Meat and Alternatives 2
Fats 3 ½
More info
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1 Reviews (1 with rating only) 100% would make this recipe again

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
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