Get the app
  1. Home
  2. Recipes
  3. Diabetes
  4. Stir-Fried Tofu and Peppers

Stir-Fried Tofu and Peppers

This recipe is appropriate for individuals with diabetes. It includes low-carb ingredients like tofu and bell peppers, and the sauce is made with low-sugar ingredients like soy sauce and brown sugar.

Adapted from NYT Cooking, by Martha Rose Shulman

30 mintotal
4servings
13ingredients
265kcal a serving
Stir-Fried Tofu and Peppers

Ingredients

  • 1/2 pound firm tofu
  • 2 tablespoons soy sauce
  • 1 1/2 teaspoons brown sugar
  • 2 tablespoons vegetable, peanut or canola oil
  • 2 teaspoons hoisin sauce
  • 1 teaspoon sesame oil
  • 2 red bell peppers, seeded and cut in 1-inch squares
  • 1 green bell pepper, seeded and cut in 1-inch squares
  • 1 tablespoon minced fresh ginger
  • 2 large garlic cloves, green shoots removed, minced
  • 1/4 to 1/2 teaspoon dried red pepper flakes (to taste)
  • 2 scallions, white and green parts, cut on the diagonal into 1-inch lengths
  • Cooked rice or noodles for serving

Method

  1. Optional step for firmer tofu: Blot the tofu dry, wrap in a clean kitchen towel and place a cutting board on top. Let sit for about 15 minutes. Whether weighted or not, slice the tofu about 1/2 inch thick into 1- x 2-inch dominoes.15 min timer
  2. Mix together 1 tablespoon of the soy sauce, 1 teaspoon of the brown sugar and 1 tablespoon of the oil in a medium bowl. Toss with the tofu, and stir to make sure all of the pieces are coated. Let sit for five to 10 minutes while you prepare the other ingredients.10 min timer
  3. In a small bowl, stir together the remaining soy sauce and sugar, hoisin sauce and sesame oil. Set aside.
  4. Heat a large nonstick skillet or wok over high heat until a drop of water evaporates on contact. Add the oil, turn the heat to medium-high and add the peppers. Stir-fry for a couple of minutes, until the peppers begin to soften, and add the garlic and ginger. Stir-fry for 20 seconds, until the garlic and ginger begin to smell fragrant, and add the tofu, dried red pepper flakes and green onions. Stir-fry two minutes, give the sauce a stir and add to the pan. Cover and cook for three minutes. Remove the lid, stir the ingredients in the pan, and taste and adjust seasonings. Serve with rice or noodles.

Diabetes check: watch for added sugar, sweet sauces and glazes, juice, and large portions of refined carbs. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.

Make this fit your whole family

Add who’s at your table, with their conditions, allergies and ages. Gluten checks this recipe for each of them and adds a swap where someone needs one. 7 days free, then $49.99 a year.

More Diabetes recipes

The Best Green Smoothie

The Best Green Smoothie

This recipe is appropriate for individuals with diabetes mellitus. It includes low glycemic index fruits, healthy fats, and is low in added sugars. However, portion control and monitoring blood sugar levels are still important.

5 minServes 1Diabetes · Celiac · Low-FODMAP
Mediterranean Quinoa Salad Recipe

Mediterranean Quinoa Salad Recipe

This Mediterranean Quinoa Salad recipe is suitable for individuals with diabetes. It has a good mix of fiber from quinoa and vegetables, and healthy fats from olive oil. Ensure portion control due to the carbohydrate content of quinoa and chickpeas.

15 minServes 6Diabetes · Celiac · Dairy-free
Mediterranean Buddha Bowl

Mediterranean Buddha Bowl

The Mediterranean Buddha Bowl is appropriate for diabetes if portion sizes are controlled. It's rich in fiber (veggies, quinoa, chickpeas), and healthy fats (olive oil, vegan feta), which can help control blood sugar levels. Watch out for carbs in quinoa and hummus.

25 minServes 2Diabetes · Celiac · Dairy-free
VEGAN BUDDHA BOWL + LEMON THAINI SAUCE

VEGAN BUDDHA BOWL + LEMON THAINI SAUCE

The recipe is largely suitable for diabetes with its low glycemic ingredients like broccoli, cauliflower, and quinoa. However, reduce or avoid the use of oil, and monitor portion sizes of chickpeas, which can affect blood sugar levels.

55 minServes 4Diabetes · Celiac · Dairy-free
Shrimp Stir-Fry

Shrimp Stir-Fry

The Shrimp Stir-Fry recipe aligns well with the Mediterranean diet due to its use of olive oil, vegetables, and lean protein (shrimp). However, consider reducing the soy sauce due to its sodium content for a stricter adherence.

35 minServes 4Mediterranean · Dairy-free · Diabetes
Cinnamon Quinoa Breakfast Bowl

Cinnamon Quinoa Breakfast Bowl

A balanced Mediterranean recipe with whole grains, healthy fats, and fruits. However, watch portions of sweeteners for overall balance.

20 minServes 2Mediterranean · Celiac · Hashimoto's

This recipe also fits: Hashimoto's recipes, Dairy-free recipes, High blood pressure recipes, Heart health recipes, Balanced recipes, High cholesterol recipes, Vegetarian recipes, Vegan recipes, DASH diet recipes.