Peanut tofu stir-fry with green beans and shiitake mushrooms is a delicious, protein-packed dish that caters to both vegetarians and tofu enthusiasts alike. It's an ideal meal for busy weeknights or any time you crave a tasty and healthy dinner with minimal prep and cook time. The combination of creamy peanut butter, rich tofu, crunchy green beans, and earthy shiitake mushrooms creates a symphony of flavors and textures guaranteed to satisfy your taste buds.
- Press the tofu before cooking to remove excess moisture. This helps achieve a crispier texture.
- Use fresh ginger and garlic for a more vibrant and aromatic flavor.
- Consider blanching the green beans in boiling water for 2-3 minutes before stir-frying to preserve their bright color and crisp texture.
- Add a splash of water or vegetable broth to the pan during cooking if the mixture becomes too thick or starts to stick.
- Customize the recipe by adding other vegetables like bell peppers, carrots, or snap peas based on your preferences and availability.
- If you prefer a spicier dish, add a pinch of red pepper flakes or a drizzle of hot sauce in the peanut sauce.
This peanut tofu stir-fry with green beans and shiitake mushrooms is more than just a meal; it's a celebration of flavors and nutrients in every bite. Perfect for any occasion, this recipe proves that healthy eating doesn't have to be boring. So, gather your ingredients and get ready to whip up a fantastic stir-fry that will leave everyone asking for seconds!
Nutrition Facts | |
---|---|
Serving Size | 290 grams |
Energy | |
Calories 440kcal | 22% |
Protein | |
Protein 20g | 14% |
Carbohydrates | |
Carbohydrates 30g | 8% |
Fiber 4.99g | 13% |
Sugar 14g | 14% |
Fat | |
Fat 27g | 33% |
Saturated 5g | 18% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 18ug | 2% |
Choline 80mg | 14% |
Vitamin B1 0.16mg | 13% |
Vitamin B2 0.39mg | 30% |
Vitamin B3 10mg | 62% |
Vitamin B6 0.55mg | 32% |
Vitamin B9 130ug | 31% |
Vitamin B12 0.04ug | 2% |
Vitamin C 9mg | 10% |
Vitamin E 4.61mg | 31% |
Vitamin K 24ug | 19% |
Minerals | |
Calcium, Ca 150mg | 11% |
Copper, Cu 0.44mg | 48% |
Iron, Fe 2.58mg | 23% |
Magnesium, Mg 140mg | 32% |
Phosphorus, P 350mg | 28% |
Potassium, K 760mg | 22% |
Selenium, Se 11ug | 20% |
Sodium, Na 510mg | 34% |
Zinc, Zn 2.69mg | 24% |
Water | |
Water 210g | - |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
This healthy, flavorful meal is quick to prepare and perfect for any night of the week.
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