Best Stir Fry Tofu Zucchini And Garbanzo Beans On A Bed Of Lettuce Recipes

TOFU STIR FRY

Steps:

• Cut the red bell pepper and the red onion into thin strips, the zucchini into half moons, and the carrots into slices. Cut off both ends of the green beans and cut them into halves. Finely chop the garlic and the ginger. Cut the broccoli into small florets.
• Cut the tofu into cubes. Add the soy sauce sauce, the sesame oil, and the paprika powder to the tofu cubes.
• Stir carefully so all of the tofu cubes are covered in the marinade.
• Add the corn starch to the tofu. It will help to make the tofu super crispy.
• Stir carefully so all of the tofu cubes are covered. Heat some oil in a large pan.
• Cook the tofu for 6-8 minutes until golden and crispy. Stir every few minutes. Place into a bowl and set aside.
• In the same pan heat some sesame oil and cook the onion for 2-3 minutes or until translucent.
• Add the garlic and the ginger and cook for another minute.
• Add the vegetables and cook for 10-12 minutes.
• Make the sauce: Place all of the ingredients in a small bowl and stir well.
• Add the sauce, the cooked tofu, the cashews, and the green onions to the stir fry and cook for another 2 minutes. Serve over brown rice.

15-MINUTE TOFU AND VEGETABLE STIR-FRY

Steps:

• Prepare the rice according to the package directions. Peel and finely grate the ginger and put it into a small baking dish or medium bowl along with the soy sauce, garlic chili sauce and sesame oil. Whisk to combine.
• Place a large saute pan over medium-high heat. Cut the baked tofu into 1-inch-by-1/2-inch pieces and add to the marinade. Stir to combine and reserve. Fill a small measuring cup or bowl with cold water and keep by the stovetop.
• Add the canola oil to the hot pan and swirl to coat. Add the shiitake mushrooms and cook until tender and browned in spots, stirring frequently, about 2 minutes. Add the stir-fry vegetable mix and a large pinch of salt. Cook until crisp tender, 3 to 5 minutes (the cooking time will depend on the size of the vegetables in the mix). If at any time the pan seems too hot, stir in 1 to 2 tablespoons water. Add the marinated tofu to the vegetables along with 2 tablespoons water. Cook until the tofu is warmed through, 1 to 2 minutes.
• Transfer the stir-fry to a large platter. Scatter the cashews on top and serve alongside the rice.

SPICY TOFU AND GREEN BEAN STIR-FRY

Steps:

• Cook the rice as the label directs. Set aside and keep warm.
• Meanwhile, cut the tofu into 24 pieces and gently press between paper towels to remove the excess liquid; set aside 5 minutes to drain. Put the green beans in a large microwave-safe bowl with 1 tablespoon water. Cover and microwave until bright green and crisp-tender, about 5 minutes. Let cool slightly, then drain. Combine the Sriracha, soy sauce, sugar, fish sauce and 1 tablespoon water in a small bowl; stir to combine.
• Heat 1 tablespoon vegetable oil in a large nonstick skillet over medium-high heat. Add the tofu in a single layer and cook, turning occasionally, until browned and slightly crisp, 8 to 10 minutes. Remove to a plate. Heat the remaining 2 tablespoons vegetable oil in the skillet over high heat. Add the red onion and cook, stirring, until tender, 2 to 3 minutes. Add the green beans and cook, stirring once or twice, until lightly charred, 3 to 5 minutes. Stir in the garlic and cook until softened, about 30 seconds. Return the tofu to the skillet along with the Sriracha mixture and cook, stirring, until well coated, about 30 more seconds. Remove from the heat and stir in the torn basil.
• Divide the rice among plates and top with the stir-fry. Top with the peanuts, a few small basil leaves and more Sriracha.

ZUCCHINI STIR FRY WITH TOFU (VEGAN)

Steps:

• Prep Tofu: Drain tofu and wrap with a paper towel. Gently squeeze to remove excess liquid, then place under something heavy (like a couple cookbooks) while you prep the veggies and sauce.
• Mix cornstarch with 2 teaspoons of water in a small ramekin, until a slurry forms. Then, make the sauce by whisking all sauce ingredients (including the cornstarch slurry) in a small bowl. Set aside.
• Unwrap tofu from paper towel and cut into cubes of desired size.
• Heat cooking spray in a large pan over medium-high heat. When pan is hot, add tofu and season with salt + pepper. Cook for 5 minutes, undisturbed. Then flip each piece and cook for an additional 5 minutes, finishing with a quick toss of the pan at the end. Remove and set tofu aside in a clean bowl.
• In the same pan, cook shallots and garlic for a couple minutes until lightly browned and fragrant.
• Then, add chopped zucchini, carrots, and bell peppers to the pan. Cook for 10-12 minutes, stirring occasionally. TIP: you can add additional cooking oil or spray as needed here. Do not salt veggies yet, to prevent zucchini from getting soggy!
• Once veggies are mostly cooked, add tofu back in along with sauce. Toss together and cook for an additional 3 minutes. The sauce should thicken slightly and coat everything.
• Serve stir fry on its own or over some cooked grains or noodles (see notes for ideas). Add garnish as desired and season with additional salt + pepper, if needed. Enjoy hot!

GARBANZO STIR-FRY

Steps:

• Heat oil in a large skillet over medium heat. Stir in oregano, basil, garlic, and pepper. Add the garbanzo beans and zucchini, stirring well to coat with oil and herbs. Cook, covered, for 10 minutes, stirring occasionally.
• Stir in mushrooms and cilantro, and cook until tender, stirring occasionally. Place the chopped tomato on top of the mixture. Cover, and let the tomatoes steam for a few minutes, but don't let them get mushy. Serve immediately.

TOFU STIR-FRY

Steps:

• Stir together the soy sauce, honey and vinegar in a bowl, then set aside.
• Pat the tofu chunks dry, then season well. Heat half the oil in a wok or large frying pan over a high heat. Fry the tofu for 5 mins until golden, stirring occasionally. Add the garlic and ginger and fry for 1 min more. Tip the tofu mixture into a bowl, pour over half the soy dressing and set aside.
• Add the remaining oil to the wok. Add the vegetables and cook for 5 mins until beginning to turn golden, then add a good splash of water and cook for 3-5 mins more until tender.
• Stir the cornflour and 1 tbsp water into the remaining soy dressing, then tip into the wok, allow to bubble for 30 seconds, stirring to coat everything in the sauce. Sprinkle over the spring onion, sesame seeds and coriander. Serve with rice.

STIR-FRIED TOFU AND PEPPERS

Steps:

• 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.
• 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.
• In a small bowl, stir together the remaining soy sauce and sugar, hoisin sauce and sesame oil. Set aside.
• 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.

STIR FRY PARMESAN ZUCCHINI

Steps:

• Cut zucchini into thin slices.
• In a large saucepan combine olive oil and butter. Add zucchini and saute on low heat until tender. Before removing from heat, sprinkle with salt and garlic powder.
• Place in serving bowl and sprinkle with fresh parmesan cheese.

STIR-FRY TOFU, ZUCCHINI AND GARBANZO BEANS ON A BED OF LETTUCE

Steps:

• Saute the garlic, tofu, pepper and onion for about 3 to 5 minutes. Add the zucchini, and continue to cook until the veggies are soft and the tofu is golden brown. Add a dash of salt and pepper.
• Remove from heat.