Pepper Garlic Vegetable Tofu Stirfry


One of the participant of the South Arm Women Community Kitchen asked for stir fry recipes as her stir fry usually comes out bland.

IMG_2793

So, Michelle shared the above Pepper Garlic Vegetable Tofu Stir fry in this session.

Michele shared the following article from EatingWell.com:

You can get what your body needs just by eating a colourful variety of fruits and vegetables. Nature has found a clever way to highlight the nutrients in foods. Different nutrients actually impart different colours to the foods they’re in.

For instance,

  • the anthocyanins that turn blueberries blue can also keep your mind sharp.
  • the lycopene that turns watermelon and tomatoes red may also help protect against prostate and breast cancers.
  • the beta carotene that makes carrots and sweet potatoes orange can help keep your bones strong, your eyes healthy and boost your immune system.

While fresh fruits and vegetables are great in season, frozen ones are convenient to keep on hand and just as nutritious.

Ingredients

This is her general formula of stir fry:

Protein + Onion + Green Vegetable + colourful vegetable + homemade sauce + some crunchy topping

  • Protein: pressed tofu, chicken or beef
  • Onion: yellow, white or green onion (both green and white parts)
  • Substantial green vegetable: broccoli, bok choy or gai lan
  • Colourful vegetable: bell peppers, carrots, celery, mushrooms, frozen peas or edammame
  • Crunchy topping: cashews, almonds, sesame seed

IMG_2736IMG_2737

Ingredients for the Pepper Garlic Stirfry Sauce

  • 1/4 cup soy sauce
  • 3/4 cup water
  • 2 tablespoons minced garlic
  • 2 tablespoons brown sugar
  • 2 tablespoons cornstarch
  • 1/4 teaspoon fresh ground pepper or more to taste
  • Optional: 1 teaspoon fresh minced ginger

IMG_2738

This recipe is easily adapted to the vegetables and protein you have on hand. It is a great way to use up the leftover vegetables in the fridge at the end of the week.

The stir fry can be served with steamed rice or noodles. This recipe yields about 4 to 6 cups of stir fry vegetables.

Source: South Arm Women Community Kitchen


Instructions

IMG_2772Mix together all the ingredients for the sauce in a small bowl with a fork until smooth.
IMG_2765Pat dry the pressed tofu using paper towel. Sprinkle with salt and pepper.Dice into 1/2″ cubes.
IMG_2771Heat 2 tablespoons vegetable oil (anything but olive oil) in a wok or frying pan over medium-high heat until hot and shimmering.Add tofu and cook, tossing often, until cubes are slightly golden. Sprinkle with 1 teaspoon of soy sauce and stir.

Remove to a bowl.

IMG_2775In the same pan, add another tablespoon of oil, then fry the onions (or/and white part of green onion) and carrots for a few minutes, tossing often.
IMG_2776Add the remaining of the vegetables and cook until crisp tender.
IMG_2781Return tofu back to pan. Pour the sauce over the vegetables and tofu. Continue to stir and cook until sauce is glossy, about 2 to 3 minutes.
IMG_2785Sprinkle with crunchy nuts or seeds and green part of green onions and stir to mix.Serve at the table with hot steamed rice or noodles.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s