Quick Tofu and Vegetable Stir-Fry

7 Reviews
100% would make this recipe again

This stir-fry is so delicious that all the family will love it. It's not about going vegetarian, it's about healthy eating!

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Preparation : 20 min Cooking : 15 min
430 calories/serving

Ingredients

1/4 cup wheat-free soy sauce 65 mL
4 tsp rice vinegar 20 mL
2 tsp sesame seed oil 10 mL
400 g firm regular tofu, cut into 2 cm cubes 2 cups
1 cup quinoa 170 g
1 onions, coarsely chopped 200 g
1 dried chili peppers, minced 0.4 g
2 tbsp canola oil 30 mL
500 g frozen vegetable mix
2 cloves garlic, pressed
2 tbsp gingerroot, grated 26 g
2 green onions/scallions, chopped [optional]
1 pinch salt [optional]
ground pepper to taste [optional]

Before you start

You will need a wok or frying pan.

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. In a bowl or shallow dish, mix the soy sauce, rice vinegar and sesame seed oil. Pat-dry the tofu, then cut it into 2 cm cubes. Transfer the cubes to the bowl, mix well and let rest at room temperature for 20-30 min.
  2. During this time, cook the quinoa.
  3. Coarsely chop the onion and mince the chili pepper. 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. Add the chili pepper and pressed garlic, then cook 1 min with stirring. Add the frozen vegetables taken directly from the freezer, and add salt and pepper to taste. Cook 6-7 min with occasional stirring until the vegetables are cooked al dente. Cover and cook an additional 2-3 min.
  4. Add the remaining canola oil to a small pan over high heat. Drain the tofu cubes, reserving the marinade, then add the cubes to the pan and sauté about 5 min, with occasional stirring, until they are golden-brown. Pour the reserved marinade and the tofu in the wok with the vegetables. Add the grated ginger and cook a few more minutes, with stirring. Adjust the seasoning.
  5. Sprinkle with the chopped scallions then serve the stir-fry and quinoa onto the warmed plates.

Nutrition Facts Table

per 1 serving (430 g)

Amount

% Daily Value

Calories

430

Fat

17 g

26 %

Saturated 1.9 g
+ Trans 0.1 g

10 %

Cholesterol

0 mg

Sodium

610 mg

25 %

Carbohydrate

49 g

16 %

Fibre

8 g

33 %

Sugars

3 g

Net Carbs

41 g

Protein

24 g

Vitamin A

64 %

Vitamin C

28 %

Calcium

20 %

Iron

45 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 3 ½
Meat and Alternatives 2
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

7 Reviews (7 with rating only) 100% would make this recipe again

My Notes

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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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