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. |
Ready in under an hour, it’s a delightful blend of textures and tastes that will become a staple in your kitchen.
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