Tofu Stir Fry Recipe
By Nutrition Peer Counselors Neeraja Patel and Kathlyn Periquet
Stir-fry is a traditional Chinese cooking technique. This is also a common way to make use of the leftovers veggies, proteins, and any food you may have forgotten in the fridge. College students and many busy adults call this “fridge clean out” meal! This tofu stir-fry can be an easy meal to prepare because you may have most of these ingredients in your home. Ginger and garlic are common spices that both contain antioxidant and anti-inflammatory properties. Carrots and zucchini are high in vitamin A, fiber and potassium. And lima beans and tofu are good sources of protein and fiber.
Tofu Stir-fry
Ingredients:
- Olive oil
- ½ teaspoon ginger
- ½ teaspoon garlic
- Salt
- Black pepper
- Red chili powder
- 2 medium carrots (sliced)
- 2 zucchinis (sliced)
- Frozen lima beans
- Extra firm tofu
- Vinegar
Recipe:
- In a large pan, heat 1 tablespoon of olive oil on medium-low heat.
- Add the ginger and garlic and let it heat for a minute.
- Add the sliced carrots, lima beans, and sliced zucchini to the pan and let them cook for 5 minutes.
- Cut the tofu into cubes and add it to the pan.
- Add salt, black pepper, and red chili powder and mix gently.
- Add 2-3 teaspoons of vinegar for flavor.
- Continue cooking for another 5-7 minutes or until the vegetables are of desired texture.
- While serving, honey can be drizzled on top to add sweetness.