Stir Fried Tofu and Vegetables Recipe

Looking for an easy Stir Fried Tofu and Vegetables recipe? Learn how to make Stir Fried Tofu and Vegetables using healthy ingredients.


Submitted by mstrox

Makes 4 servings



From "Favorite Brand Name Vegetarian Cooking"

Recipe Ingredients for Stir Fried Tofu and Vegetables

1/2 pound extra firm tofu
171 grams yellow onion
229 grams zucchini
218 grams yellow squash
150 grams red pepper
6 tablespoons vegetable oil
1/2 cup mushrooms
6 oz. snow peas
2 tablespoons soy sauce
2 tablespoons tomato paste

Recipe Directions for Stir Fried Tofu and Vegetables

  1. Dry tofu on paper towels. Cut crosswise into 1/4-inch-thick slices; set aside.

  2. Cut onion into 8 wedges. Scrub zucchini and yellow squash; cut off ends. Cut zucchini and yellow squash into 1-inch pieces. Cut red pepper lengthwise in hallf. Remove stem and seeds, Rinse, dry, and cut into 1/4-inch strips. Set aside.

  3. Heat oil in wok over medium-high heat about 5 minutes or until hot. Add tofu; fry about 8 minutes per side or until golden brown, turning once. Remove tofu with slotted spatula to baking sheet lined with paper towels. Drain all but 2 tablespoons oil from wok.

  4. Add onion to wok; stir-fry 1 minute. Add zucchini, yellow squash, and mushrooms; stir-fry 6 to 7 minutes until zucchini and yellow squash are crisp-tender.

  5. Add red pepper, snow peas, and water to wok; cook 2 to 3 minutes or until crisp-tender, stirring occasionally. Stir in soy sauce, tomato paste, salt, and black pepper until well mixed. Add tofu; stir-fry until heated through and coated with sauce. Transfer to serving dish.

Categories

Vegetables, Main Dish, Stir Fry, Vegetarian

Nutrition Facts
Serving Size 336.4g
Amount Per Serving
Calories
297
Calories from Fat
210
% Daily Value*
Total Fat
23.3g
36%
Saturated Fat
4.6g
23%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
482mg
20%
Potassium
747mg
21%
Total Carbohydrates
16.4g
5%
Dietary Fiber
4.9g
20%
Sugars
8.6g
Protein
9.3g
Vitamin A 39% Vitamin C 154%
Calcium 17% Iron 16%
* 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
B+
  Good points
  • No cholesterol
  • High in vitamin A
  • Very high in vitamin C
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