Vegetable Tofu Stir Fry Delicious Recipe

Some evenings, throwing together a vegetable-ful, healthy, and [maybe most importantly] easy dinner seems impossible. Ive really been stuck in a rut lately with cooking, and that necessary 45 minutes or so before dinner to throw something together ends up being the childs needy time, to put it lightly. When I do make it a mission to cook from scratch, at least one (or 5) kitchen cupboard/s ends up in complete disarray, in addition to a whiny toddler sweet heart who just wants to help me cook. Craziness. So in full disclosure, I shamefully admit that ready-made soups and fresh ravioli from Waitrose have ended up on the dinner table a few more times than I want to admit.

But I want to work harder, and place a larger priority on planning and cooking. The planning is the difficult part for me. Knowing what Im making before 30 minutes before everyone is hungry, and making sure I have the ingredients on hand.

This vegetable stir fry recipe is easy, really easy. Its also healthy, satisfying and full of green vegetables and tofu. And its a great way to make sure you use those fresh veggies that need to be used in your fridge. A version of this might very well might become one of our staples, and I hope you end up enjoying it as well.

Sesame Vegetable + Tofu Stir Fry

Serves 4
An easy, vegetable stir fry
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Nutrition Facts
Serving Size
279g
Servings
4
Amount Per Serving
Calories 224
Calories from Fat 111
% Daily Value *
Total Fat 13g
20%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 4g
Cholesterol 211mg
70%
Sodium 148mg
6%
Total Carbohydrates 11g
4%
Dietary Fiber 3g
12%
Sugars 3g
Protein 19g
Vitamin A
19%
Vitamin C
65%
Calcium
48%
Iron
47%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients

1 T sesame oil
1 package tofu, cubed
1 cup mange tout or snow peas
8 shitake mushrooms, sliced
1 cup broccoli spears
4 spring onions, chopped
4 cloves of garlic, pressed or finely chopped
1 T sesame seeds
1 T reduced sodium soy
1 package (8oz) egg, whole wheat or buckwheat noodles

Instructions

Heat oil in large pan on medium high heat. Add in tofu and cook, stirring so it does not stick, for about 6 minutes. Meanwhile, cook pasta in a boiling pot of water according to directions on package and drain. Add in broccoli, peas, mushrooms, and spring onions. Cook for 3-4 minutes. Add in garlic, sesame seeds, and soy sauce. Cook another 3 minutes or so. Next, add drained pasta and stir well.
Enjoy!

Notes

Feel free to add any other vegetables you have on hand.
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calories
224
fat
13g
protein
19g
carbs
11g
more