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Sesame Ginger Tofu and Veggie Stir Fry

Good choice for high-fiber diet. Vegetables & tofu contribute fiber, but serving with brown rice or whole-grain noodles would increase fiber content.

Adapted from Little Spice Jar, by Marzia

40 mintotal
3servings
15ingredients
Sesame Ginger Tofu and Veggie Stir Fry

Ingredients

  • 1 (14 ounce) package extra firm tofu
  • 1 tablespoon cornstarch
  • ½ teaspoon kosher salt
  • 3 tablespoons high heat oil (such as avocado)
  • 2 ½ cups green beans, cut into 1-inch pieces
  • 1 cup baby carrots, cut lengthwise
  • 1 tablespoons sesame oil
  • 1 ½ tablespoon grated ginger
  • 1 ½ tablespoons minced garlic
  • 1 tablespoons rice vinegar
  • 3 tablespoons soy sauce (or GF tamari)
  • ¼ teaspoon red pepper flakes
  • 3 tablespoons brown sugar
  • 1 tablespoon cornstarch
  • 2 tablespoons water

Method

  1. TOFU: Drain tofu from packaging. Place tofu on a plate with a folded tea towel. Place another tea towel on top (in the shape of the tofu) followed by another plate and a heavy cast iron skillet or metal cans. Or simply use a tofu press. Let tofu dry for 15-20 minutes or up to 1 hour. Then, cut into ¾-1 inch cubes and toss in 1 tablespoon of cornstarch and the ½ teaspoon of salt in a zip-top bag until coated.20 min timer
  2. BLEND: While the tofu is drying, prepare the sauce. Combine sauce ingredients in a blender until completely smooth (see notes) Set aside.
  3. CRISPY TOFU: In a wok or large nonstick skillet over medium-high heat, add 2 tablespoons of oil. Add tofu and let fry for 3-7 minutes. Flip tofu as needed to brown on all sides. Add 2 tablespoons of prepared sauce and allow to cook until the sauce coats the tofu; about 2-3 minutes. When the tofu is caramelized, remove to a plate.7 min timer
  4. STIR FRY:Add the remaining tablespoon of oil to the pan, if needed. Toss in veggies and cook for 3-4 minutes, tossing as needed to desired doneness. Add tofu back to the skillet. Stir the sauce to combine and pour it in. Stir to coat. Cook for an additional 1-2 minutes or until the tofu soaks up the sauce.4 min timer
  5. SERVE: Serve warm with rice, quinoa, noodles, cauliflower rice, or on its own. The tofu will lose it's crispness as it sits. Best when eaten fresh.

High-fibre check: watch for the foods you mark to avoid for high-fibre, and everyone else’s restrictions at your table. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.

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This recipe also fits: Dairy-free recipes, Vegetarian recipes, Vegan recipes, Hyperparathyroidism recipes.