Scallion Tofu and Vegetable Stir Fry Recipe

Looking for an easy Scallion Tofu and Vegetable Stir Fry recipe? Learn how to make Scallion Tofu and Vegetable Stir Fry using healthy ingredients.


Submitted by kwelling1

Makes 4 servings



Meet your veggie needs with this crisp, colourful stir-fry. As seasons change, keep the base recipe the same but opt for more seasonal vegetables.

Recipe Ingredients for Scallion Tofu and Vegetable Stir Fry

1 spray cooking spray
1 tsp canola oil
1 pound extra firm tofu, cut into 1-inch cubes
4 medium scallion(s), green and white parts chopped
1 medium sweet red pepper(s), seeded and diced
1 medium green pepper, seeded and diced
2 medium carrot(s), peeled and diced
1 cup cremini mushrooms, or button mushrooms, sliced
2 tbsp low-sodium soy sauce
2 cup couscous, cooked

Recipe Directions for Scallion Tofu and Vegetable Stir Fry

  1. Coat a large nonstick skillet or wok with cooking spray and set pan over medium-high heat. Add oil and tofu and stir-fry until tofu is browned on all sides, about 2 minutes.

  2. Add scallions, peppers, carrots and mushrooms and stir-fry until vegetables are tender and mushrooms release juice, about 3 to 5 minutes. Add soy sauce and cook 1 minute more.

  3. Serve tofu mixture over rice. Yields about 1 1/2 cups of tofu stir-fry and 1/2 cup of couscous per serving.

Categories

Main Dish

Nutrition Facts
Serving Size 331.2g
Amount Per Serving
Calories
455
Calories from Fat
62
% Daily Value*
Total Fat
6.9g
11%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
489mg
20%
Potassium
621mg
18%
Total Carbohydrates
77.2g
26%
Dietary Fiber
7.9g
32%
Sugars
5.2g
Protein
22.5g
Vitamin A 126% Vitamin C 112%
Calcium 28% Iron 19%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in manganese
  • Very high in vitamin A
  • Very high in vitamin C
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