Tofu Vegetable Stir Fry: We make this easy versatile tofu recipe often, with variations depending what's on hand. We always have coconut milk on hand!
Vary the spicing to your taste, and work with the veggies you've got. Being 'in the moment' is the nature of stir fries! And tofu is highly adaptable. Feel free to substitute beans if you're out of or not into tofu.
Total Prep & Cook Time: 30 Min
Nutrition Data Per Serving, 200g: 294 cal, 16g carb, 24g fat, 278mg sodium, 4g fiber, 12g protein, low Cholesterol, good source Vit A, C, K, Calcium, Magnesium, Manganese, Copper. Estimated Glycemic Load 6
If I don't have coconut milk, I'll make a sauce with chick pea flour (besan), hummus or tahini, or good old cornstarch. Or skip the sauce.
Sometimes I add cashews or almonds, and more or less tofu, or sometimes I fry the tofu. Sometimes I use different greens or no greens, sometimes peppers, green beans, or winter squash. We eat it with brown or white rice, any kind of noodles (soba noodles in the picture), couscous, quinoa, flat bread...or solo.
I almost always use fresh ginger and garlic, and sometimes jalapeno. Using dried substitutes is fine.
Q: My husband and I have never tried tofu. He has high cholesterol so I worry about using the coconut milk in this recipe. What do you think? It really sounds good. Thanks - Howdine H.
A: There has been some debate lately about whether coconut oil actually raises your cholesterol or clogs your arteries. Dr. Michael Greger seems to think so. I suggest you use lite coconut milk in this recipe, and maybe less of it. You could also thicken with 1 Tbsp corn starch or arrowroot starch dissolved in 1/4 cup water, add some veggie broth and skip the coconut milk - Savvy Veg
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