Garlic tofu and green bean stir-fry
Garlic tofu and green bean stir-fry features crispy tofu and crunchy green beans, all infused with aromatic garlic. This quick and healthy dish is perfect for a weeknight meal.
Cook time 10 min
Prep time 5 min
Ingredients:
2 tbsp olive oil4 garlic cloves
1/2 lb tofu
4 cups green beans
Garlic tofu and green bean stir-fry is a delicious and healthy option for a quick weeknight dinner. This simple, flavorful dish combines protein-rich tofu with crisp green beans, all brought together by the aromatic essence of garlic. It's perfect for vegans, vegetarians, or anyone looking to add a nutritious meal to their repertoire.
Instructions:
- Mince the garlic cloves.
- Drain the tofu and cut it into bite-sized cubes.
- Trim the ends off the green beans and cut them in half if they are too long.
- Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat.
- Add the cubed tofu to the skillet.
- Cook, turning occasionally, until the tofu is golden brown on all sides. This should take about 5-7 minutes.
- Once the tofu is nicely browned, remove it from the skillet and set it aside.
- In the same skillet, add the remaining 1 tablespoon of olive oil.
- Lower the heat to medium.
- Add the minced garlic and sauté until it becomes fragrant and begins to brown lightly, about 1-2 minutes. Be cautious not to burn the garlic.
- Add the green beans to the skillet with the garlic.
- Stir-fry the green beans for about 3-5 minutes, or until they are crisp-tender.
- Return the browned tofu to the skillet with the green beans.
- Stir everything together gently, ensuring the tofu and green beans are well coated with the garlic-infused oil.
- Continue to cook for another 2-3 minutes until everything is heated through.
- Remove the stir-fry from heat and transfer it to a serving dish.
- Serve the garlic-infused tofu and green beans hot, with rice or noodles if desired.
Garlic tofu and green bean stir-fry is a versatile and satisfying dish that can easily become a staple in your meal rotation. Its simplicity and speed make it ideal for busy nights without sacrificing flavor or nutrition. Give this recipe a try, and enjoy a delightful combination of textures and tastes that will leave you coming back for more!
Garlic tofu and green bean stir-fry FAQ:
Cook the tofu for about 5-7 minutes, turning occasionally until it is golden brown on all sides. This will give it a crispy texture.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave before serving.
Yes, you can substitute green beans with other vegetables like bell peppers, broccoli, or snap peas. Adjust the cooking time based on the vegetable used.
Firm or extra-firm tofu is best for stir-frying, as it holds its shape well and gets crispy when cooked.
Green beans should be stir-fried for about 3-5 minutes until they are crisp-tender. They should be bright green and have a slight crunch.
Tips:
- Press the tofu before cooking to remove excess moisture. This helps it to better absorb flavors and achieve a crisper texture.
- Use fresh green beans for the best texture and flavor. If using frozen, thaw and pat them dry before adding to the stir-fry.
- Don't overcrowd the pan when cooking the tofu. Cook in batches if necessary to ensure even browning.
- Feel free to add other vegetables like bell peppers, mushrooms, or carrots for added variety and nutrition.
- For extra flavor, consider adding a splash of soy sauce or a sprinkle of sesame seeds just before serving.
Nutrition per serving
2 ServingsCalories 140kcal
Protein 12g
Carbohydrates 16g
Fiber 6g
Sugar 7g
Fat 18g
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