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.
- 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.
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!
Nutrition Facts | |
---|---|
Serving Size | 330 grams |
Energy | |
Calories 140kcal | 7% |
Protein | |
Protein 12g | 8% |
Carbohydrates | |
Carbohydrates 16g | 5% |
Fiber 6g | 15% |
Sugar 7g | 7% |
Fat | |
Fat 18g | 21% |
Saturated 2.60g | 9% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 70ug | 8% |
Choline 66mg | 11% |
Vitamin B1 0.23mg | 19% |
Vitamin B2 0.26mg | 20% |
Vitamin B3 2.12mg | 13% |
Vitamin B6 0.42mg | 24% |
Vitamin B9 120ug | 29% |
Vitamin B12 0.00ug | 0% |
Vitamin C 24mg | 28% |
Vitamin E 0.84mg | 6% |
Vitamin K 90ug | 74% |
Minerals | |
Calcium, Ca 210mg | 16% |
Copper, Cu 0.33mg | 37% |
Iron, Fe 3.42mg | 31% |
Magnesium, Mg 80mg | 20% |
Phosphorus, P 190mg | 15% |
Potassium, K 580mg | 17% |
Selenium, Se 12ug | 22% |
Sodium, Na 22mg | 1% |
Zinc, Zn 1.28mg | 12% |
Water | |
Water 280g | - |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
Perfect for a hassle-free, yet delicious, family meal.
04 Mar 2025Perfect for a nutritious and satisfying dinner.
22 Apr 2025Perfectly seasoned and bursting with flavors, this savory tart is great for any meal.
09 Mar 2025Perfect for an easy yet impressive homemade dinner.
13 Apr 2025