Quick, healthy and not to mention delicious – whether you call it tofu stir fry with green beans or vegetable stir fry, this recipe has a whole lot going for it. Not only is it great for a speedy weekday meal, it’s also a great choice when you are cooking for vegetarians or vegans.
This tofu vegetable stir fry is perfect to serve as part of meatless main course, and it is packed with protein and nutrients!
It’s savory, and sweet, and it’s a healthy dinner that cooks up in a flash, no more waiting for hours to eat.
This Asian inspired dish is so full of flavor that even the biggest meat-lovers will be asking for second helpings.
How To Make Vegetable Stir Fry
Unfortunately, tofu is known for being bland, and that’s because it is! Fortunately, it absorbs any delicious flavor it is given.
In order to transform this tofu into a delicious vegetable stir fry recipe, make sure that the flavors that are being added are to your satisfaction.
The full recipe is below; however, follow the step by step picture guide to help you make this stir fry tofu recipe with green beans perfectly each time.
About The Green Beans
Green beans are so easy to prep and cook and are also packed with vitamins and minerals. Before you cook, simply cut off the stem end of the vegetable (and the tops if you like, although this isn’t necessary).
Unlike many American or holiday recipes where green beans are blanched, Asian inspired dishes will usually call for green beans to be fried, resulting in a lightly browned skin with a tender yet still slightly crisp center.
Green beans are readily available all year round, although they are at their best between May and October. If you only have canned beans to hand, these will work too, although the end result will be much softer than their freshly cut counterparts.
Tofu
Tofu, also known as bean curd, is a fantastic source of plant-based protein and also contains magnesium, copper, zinc and vitamin B1. Naturally low in calories and containing no cholesterol, it’s an ideal ingredient for those looking to cook healthier dishes at home.
There are a couple of different kinds of tofu available of varying softness. For this recipe we recommend using firm or extra-firm tofu to ensure that it keeps its shape and crisps up nicely in the pan.
If you would like your tofu to be even crispier, you might like to press it prior to cooking. To do this, you simply wrap the block of tofu in a clean dish towel and balance a cutting board on the top.
Then, add something heavy (you can use cans or cast iron cookware) on top of the board and leave for at least 15 minutes – although overnight is best.
Type Of Oil To Use
Your choice of oil is important for this tofu stir fry recipe, and for any kind of stir fry, because you will need a fairly high heat to cook your tofu correctly.
Any oil with a high smoke point will work, as these can withstand the temperature. Examples of oils with a high smoke point include avocado oil (refined), almond oil, corn oil, canola oil, grapeseed oil, peanut oil, sesame oil and sunflower oil.
For Asian inspired recipes, sesame oil is a great choice for packing in some extra flavor.
It’s also important that you heat the oil up sufficiently before you add your tofu (see picture 1 above). If the oil is not hot enough it will be absorbed into the tofu and your end result won’t have the same crispy deliciousness.
TIPS FOR TOFU STIR FRY
- This stir fry tofu is best served immediately over a bed of rice or eat as is.
- The longer the tofu sits in the sauce, the softer it will get.
- Try cutting the tofu in even sizes so they are cooked evenly.
- Feel free to add cayenne pepper to add a little heat to the dish.
- Adjust the water to thicken or loosen the sauce.
Tofu Green Beans Stir Fry Serving Suggestions
Eating healthy is always important, and this recipe would be a great choice for a healthy, protein-rich weeknight dinner. To make it a full meal, serve the tofu over a bed of white rice, Mais Moulin, or with this is Instant Pot Haitian red beans and rice.
More Plant-Based Dinner Ideas
If you love this stir fry tofu with green beans recipe, check out garden salad, tabbouleh, and this asparagus salad.
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Stir Fry Tofu And Green Beans
Ingredients
Tofu Mixture
- 14 Oz. Block Extra Firm Tofu
- 2 Tbsp. Vegetable Oil Divided
- 3/4 Cup Bell Peppers Thinly Sliced I used red and orange
- 2 Tsp. Garlic Cloves Minced
- Salt And Pepper To Taste
- 1/4 Cup Cornstarch
- 1 lb. Green Beans
Sauce Mixture
- 1/4 Cup Water
- 1/4 Cup Soy Sauce
- 1/4 Cup Honey
- 2 Tsp. Cornstarch
Instructions
- Place the block of tofu on a plate layered with paper towels, enough to hold liquid (about 8 pieces should be enough). Then top the tofu with equal amount of paper towel, then use a heavy object to weigh the tofu down such as a frying pan or multiple plates or cans. Let the tofu sit for 45 minutes to an hour.
- Once the liquid has been released. Cut the tofu into ½ inch cubes, mix the tofu in the cornstarch and set aside.
- In a heated pan, add start by frying the tofu over medium high heat. Flip occasionally to avoid sticking. Cook until golden brown.
- While the tofu cooks, in a bowl, add the water, soy sauce, honey, and cornstarch. Mix well. Set aside.
- Once the tofu has browned, add in the bell peppers, garlic, and green beans. Stir, season with salt and pepper to taste. Cook for additional 5 minutes. Then add the sauce mixture. Stir well. Then serve.
Notes
TIPS FOR TOFU STIR FRY
- This stir fry tofu is best served immediately over a bed of rice or eat as is.
- The longer the tofu sits in the sauce, the softer it will get.
- Try cutting the tofu in even sizes so they are cooked evenly.
- Feel free to add cayenne pepper to add a little heat to the dish.
- Adjust the water to thicken or loosen the sauce.
Nutrition
Adriana
I have to confess I am not a big tofy fan but you have convinced me now I need to try your stir fry recipe.
Mirlene
I hope you get a chance to try it, Adriana. Enjoy! Thank you!
Alexandra
This makes for such an easy dinner – so tasty and nutritious!
Rhonda Albom
Your simple sauce mix is great. Next time, I’m going to try your suggestion and press the tofu before I fry.
Mirlene
Yes, it will make a difference.
Traci
Ohhh I love how easy and healthy this is! You can never go wrong with tofu and green beans in a stir fry. Thanks!
Mirlene
It is very delicious Traci. I hope you like it.