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Mar
12

Sesame Ginger Tofu & Veggie Stirfry

Stir fry is a once-a-week staple in my household because it is so easy, filling, tasty, and I'm a sucker for colourful dishes!

If you’re new to cooking with tofu, this is a great first recipe to experiment with! Tofu really has no distinct taste, so it’ll absorb the flavours you’re cooking with, making it a super versatile ingredient.

What is tofu anyway? Tofu is made from the milk of soybeans (a legume plant). Soybeans are a high quality, complete source of plant-based protein - 1/2 cup of firm tofu (~85g) contains 15 grams of protein. Either calcium sulphate or magnesium chloride salts (AKA coagulants) are added to the soy milk. These coagulants do the same job that rennet does for cheese - make it curdle. The curds are then gathered, pressed, and formed into blocks, which is what we purchase in the store.

I like tofu as a vegetarian source of protein because it’s a whole food made without added sodium or sugar and it has a very short ingredient list that I understand. Also, it’s a nitrogen fixer, a compatible and sustainable crop to have on rotation.

Not a fan of tofu? Simply, substitute for shrimp, chicken breast, or black beans. The recipe will still be dynamite!

Ingredients:

- 350g (1 package) firm/extra firm tofu

- 1/4 cup corn starch

- 2 tbsp extra virgin olive oil

- 1/2 tsp sesame oil

- 1/4 of a red onion, sliced

- 2 cloves garlic, minced

- 1 large carrot, peeled and sliced into thin rounds

- 2 cups broccoli pieces

- 2 handfuls of green beans (I tend to use frozen green beans)

- 1 yellow or red bell pepper, chopped (or 1/2 and 1/2 for more colour!)

- 1 tbsp fresh ginger, peeled and grated

- 1 tbsp soy sauce

- 1 tbsp garlic chili sauce

 

Directions:

1) Cut the tofu in half, making two thinner pieces. Wrap each half in paper towel and press the water out of the tofu (you may need to use many sheets of paper towel).

2) Cut the tofu into large cubes and then toss in the corn starch.

3) Heat the extra virgin olive oil in a wok or large frying pan over medium-high heat. Add the tofu and fry until browned on all sides (turing frequently). Remove from the pan and set aside.

4) Lower the heat slightly and add another tbsp extra virgin olive oil and the sesame oil to the pan. Saute the garlic and onion about a minute.

5) Add the carrot, broccoli, and frozen green beans to the pan, sautéeing another minute. 

6) Increase the heat slightly, and add the remainder of the vegetables, ginger, soy sauce, garlic child sauce, and tofu and fry another minute. Serve over rice or quinoa.

Makes  ~ 4 servings

 

Submitted by Brooke Bulloch, RD

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