Garlic tofu and green bean stir-fry
Whip up a delectable Garlic Tofu and Green Bean Stir-Fry in minutes. This easy, vegan recipe combines crispy tofu, fresh green beans, and aromatic garlic for a quick, healthy, and flavorful meal perfect for any night of the week.
- 02 Mar 2025
- Cook time 10 min
- Prep time 5 min
- 2 Servings
- 4 Ingredients
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.
Ingredients:
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.
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.
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. | |
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