If you’re looking for a quick, nutritious, and delicious meal, look no further than this Tofu & Green Bean Stir Fry. Packed with protein-rich tofu and vibrant green beans, this dish is not only easy to prepare but also bursting with flavor. Whether you’re a seasoned cook or a kitchen novice, this recipe will guide you through each step to create a satisfying stir fry that’s perfect for any weeknight dinner or meal prep. With its combination of savory sauces and fresh ingredients, this dish is sure to become a favorite in your household. Let’s dive into why you’ll love this recipe!
Why You’ll Love This Recipe
This Tofu & Green Bean Stir Fry is a fantastic option for anyone looking to incorporate more plant-based meals into their diet. Here are several reasons why this recipe will win you over:
- Quick and Easy: In just 30 minutes, you can prepare a wholesome meal that requires minimal cooking skills. Perfect for busy weeknights!
- Nutritious Ingredients: Tofu is an excellent source of protein, while green beans offer vitamins A, C, and K. Together, they create a balanced dish that supports your health.
- Customizable: This recipe allows for easy modifications. Add your favorite vegetables or adjust the sauces to suit your taste preferences.
- Delicious Flavor: The combination of soy sauce, hoisin sauce, and sesame oil creates a rich, savory flavor that elevates the simple ingredients to something truly special.
- Great for Meal Prep: This stir fry can be made in bulk and stored in the fridge, making it an excellent option for meal prepping for the week.
- Vegan-Friendly: This recipe is entirely plant-based, making it suitable for vegans and anyone looking to reduce their meat intake.
With its myriad advantages, this Tofu & Green Bean Stir Fry is not just a meal; it’s an experience that will keep you coming back for more!
Why You Should Try This Recipe
Trying new recipes can be intimidating, but this Tofu & Green Bean Stir Fry is a perfect entry point into the world of Asian cuisine. Here are a few compelling reasons why this dish deserves a spot on your dinner table:
- Flavorful and Satisfying: The savory sauce perfectly complements the crunchy green beans and crispy tofu, making every bite a delight. You won’t even miss the meat!
- Affordable Ingredients: Tofu and green beans are budget-friendly ingredients that are easy to find at your local grocery store, making this recipe accessible to everyone.
- Family-Friendly: This dish appeals to both adults and kids, making it a great option for family dinners. You can even involve your children in the cooking process!
- Healthy Eating Made Easy: With this recipe, you can enjoy a delicious meal without the guilt. It’s low in calories and packed with nutrients, making it a fantastic choice for health-conscious individuals.
- Leftovers Taste Great: If you have any leftovers, they can be stored in the fridge and reheated easily, maintaining their flavor and texture.
Ultimately, this Tofu & Green Bean Stir Fry is not just a dish; it’s a celebration of simple, wholesome ingredients coming together to create something magical.
Ingredients and Utensils Needed
Ingredients
To create the perfect Tofu & Green Bean Stir Fry, gather the following ingredients:
- 14 oz (400g) firm tofu, cubed: Choose firm tofu for the best texture; it holds up well during cooking.
- 2 cups green beans, trimmed: Fresh or frozen green beans work well; make sure they’re trimmed for easy cooking.
- 2 tablespoons vegetable oil: This is used for frying the tofu and vegetables.
- 3 cloves garlic, minced: Fresh garlic adds aromatic depth to the dish.
- 1 tablespoon fresh ginger, minced: Ginger provides a warm, spicy flavor that enhances the stir fry.
- 2 tablespoons soy sauce: A key ingredient that adds saltiness and umami.
- 1 tablespoon hoisin sauce: This sauce adds sweetness and a rich flavor profile.
- 1 teaspoon sesame oil: A little goes a long way in adding a nutty aroma.
- 1 tablespoon rice vinegar: This adds a slight tang, balancing the flavors.
- 1 teaspoon cornstarch mixed with 2 tablespoons water: This is used to thicken the sauce.
- Salt and pepper to taste: Essential for seasoning.
- Sesame seeds for garnish (optional): Adds a nice crunch and visual appeal.
- Green onions, chopped for garnish (optional): Offers a fresh touch and color contrast.
Recommended Utensils
To make your cooking experience smoother, consider using the following utensils:
- Large skillet or wok: Essential for stir-frying the ingredients evenly.
- Spatula or wooden spoon: For stirring and flipping the tofu and vegetables.
- Knife and cutting board: To chop your ingredients effectively.
- Measuring spoons: For accurate measurements of sauces and seasonings.
- Mixing bowl: For preparing the cornstarch mixture.
- Paper towels: For pressing the tofu to remove excess moisture.
With these ingredients and utensils ready, you’ll be set to create a delicious Tofu & Green Bean Stir Fry!
Detailed Recipe Steps
Now that you have your ingredients ready, let’s break down the cooking process step-by-step:
1. Prepare the Tofu
To achieve the best texture for your tofu, it’s crucial to remove excess moisture. Here’s how:
- Wrap the tofu block in paper towels.
- Place a heavy object, like a cast-iron skillet or a can, on top for about 20 minutes.
- Once pressed, cut the tofu into cubes, ensuring they are uniform in size for even cooking.
2. Cook the Tofu
Now that your tofu is prepared, it’s time to cook it:
- In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat.
- Add the cubed tofu to the skillet and cook until golden brown on all sides, about 5-7 minutes.
- Once cooked, remove the tofu from the skillet and set it aside on a plate.
3. Sauté Aromatics
In the same skillet, you’ll want to add some flavor:
- Add the remaining 1 tablespoon of vegetable oil to the skillet.
- Add the minced garlic and ginger, sautéing for about 30 seconds until fragrant. Be careful not to burn them!
4. Add Green Beans
Next, it’s time to add the star of the show:
- Toss in the trimmed green beans and stir-fry for 3-4 minutes, until they are bright green and just tender.
- Keep the beans moving in the pan to ensure even cooking.
5. Combine Ingredients
It’s time to bring everything together:
- Return the cooked tofu to the skillet with the green beans.
- Pour in the soy sauce, hoisin sauce, sesame oil, and rice vinegar. Stir well to combine all ingredients.
6. Thicken the Sauce
To achieve that perfect stir fry sauce consistency:
- Add the cornstarch mixed with water to the skillet.
- Stir continuously until the sauce thickens, about 1-2 minutes.
- Season with salt and pepper to taste.
7. Serve
Finally, it’s time to enjoy your creation:
- Remove from heat and transfer the stir fry to a serving dish.
- Garnish with sesame seeds and chopped green onions, if desired.
- Serve hot over rice or noodles for a complete meal.
And there you have it! A delicious, homemade Tofu & Green Bean Stir Fry that is sure to impress.
Tips and Variations
While this Tofu & Green Bean Stir Fry is fantastic as is, here are some tips and variations to enhance your dish:
Alternative Ingredients
- Vegetables: Feel free to add bell peppers, carrots, or broccoli for added color and nutrients.
- Protein Options: If you’re not a fan of tofu, try using tempeh or even chicken for a non-vegan version.
- Gluten-Free: Use tamari instead of soy sauce to make this dish gluten-free.
Cooking Tips
- Pressing Tofu: Ensure you press the tofu long enough to remove excess moisture; this helps it crisp up during cooking.
- High Heat: Keep your skillet hot to achieve a nice sear on the tofu and veggies.
- Don’t Overcrowd the Pan: Cook in batches if necessary to ensure even cooking and browning.
- Adjust Seasonings: Taste and adjust the seasoning as you go. Add more soy sauce or hoisin if you prefer a bolder flavor.
Nutritional Values and Benefits
Understanding the nutritional benefits of your meals is important. Here’s a breakdown of the nutritional values for the Tofu & Green Bean Stir Fry per serving (serves 4):
- Calories: 210
- Protein: 12g
- Carbohydrates: 15g
- Dietary Fiber: 4g
- Sugars: 3g
- Fat: 12g
- Saturated Fat: 1g
- Sodium: 450mg
The health benefits of this dish are significant. Tofu is an excellent source of plant-based protein and contains all nine essential amino acids. It’s also rich in minerals such as calcium and iron. Green beans are low in calories and high in fiber, which aids in digestion and helps to keep you feeling full. The combination of these ingredients makes for a nutritious meal that supports overall health.
Frequently Asked Questions
What can I serve with Tofu & Green Bean Stir Fry?
You can serve this stir fry over steamed rice, noodles, or quinoa for a complete meal. It also pairs well with a side salad or steamed vegetables.
Can I make Tofu & Green Bean Stir Fry ahead of time?
Yes, this stir fry can be made ahead of time and stored in the refrigerator for up to 3-4 days. Just reheat in a skillet or microwave before serving.
Is this recipe gluten-free?
The recipe can be made gluten-free by substituting soy sauce with tamari, which is a gluten-free soy sauce alternative.
How do I store leftovers of Tofu & Green Bean Stir Fry?
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat on the stove or in the microwave before serving.
Can I add other vegetables to the stir fry?
Absolutely! Feel free to add bell peppers, carrots, or broccoli to enhance the dish and add more color and nutrients.
Conclusion
In conclusion, this Tofu & Green Bean Stir Fry is a delightful dish that combines simplicity, nutrition, and flavor. Perfect for any occasion, it can be easily customized to suit your preferences while remaining healthy and satisfying. We encourage you to try this recipe and share your experience in the comments below. Don’t forget to share this article with friends and family who might enjoy making this delicious stir fry! For more culinary inspiration, check out our collection of recipes on Pinterest.
Happy cooking!
Tofu & Green Bean Stir Fry
Ingredients
Equipment
Method
- Prepare Tofu: Start by pressing the tofu to remove excess moisture. Wrap the tofu block in paper towels and place a heavy object on top for about 20 minutes. Once pressed, cut the tofu into cubes.
- Cook Tofu: In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat. Add the cubed tofu and cook until golden brown on all sides, about 5-7 minutes. Remove the tofu from the skillet and set aside.
- Sauté Aromatics: In the same skillet, add the remaining tablespoon of vegetable oil. Add the minced garlic and ginger, and sauté for about 30 seconds until fragrant.
- Add Green Beans: Toss in the trimmed green beans and stir-fry for 3-4 minutes, until they are bright green and just tender.
- Combine Ingredients: Return the cooked tofu to the skillet with the green beans. Pour in the soy sauce, hoisin sauce, sesame oil, and rice vinegar. Stir well to combine all ingredients.
- Thicken Sauce: Add the cornstarch mixed with water to the skillet. Stir continuously until the sauce thickens, about 1-2 minutes. Season with salt and pepper to taste.
- Serve: Remove from heat and transfer the stir fry to a serving dish. Garnish with sesame seeds and chopped green onions, if desired. Serve hot over rice or noodles.
