As a dietitian, I often preach that you should eat a variety of foods. And this is true. The more variety, the broader your nutrient profile will be. On the other hand, it’s a good idea to have some quick and easy go-to meals that are easy to make and versatile in terms of required ingredients. This tofu stir-fry is just that.
Low Waste Versatility
Using the recipe instructions as a guide, you can switch out the tofu for another protein, or the green beans for another vegetable. You can season the protein with any spice you prefer.
- Use cooked cubed chicken or pork, ground beef, or soy crumbles, in place of the tofu.
- Use fresh green beans, canned, or frozen.
- Substitute another vegetable you have on hand (sliced carrots, broccoli, zucchini). You can also use leftover cooked vegetables.
You can serve it over noodles or rice. You can make 2 servings or 4, but when I use tofu, I like to cook up the whole block, and then enjoy the leftovers. This is how you waste less food – use what you have on hand to create a meal, and eat your leftovers!
Soy Nutrition
There’s quite a bit of misinformation out there about soy foods. Yet in fact, adding soy foods to your diet can have many health benefits. Soybeans are a legume, and are sustainably grown by US farmers. Soy foods like tofu, tempe, or edamame are a complete protein – meaning it offers all of the essential amino acids. Some plant proteins (like black or kidney beans, nuts), do not (and have to be combined with proteins from grains and veggies).
Tofu is a good source of potassium, iron, and calcium. It also carries the FDA authorized health claim suggesting soy protein may reduce the risk of coronary heart disease.
Pro Tip: Always press excess liquid from the tofu block before stir-frying. I use a tofu press. You can also use a small colander. Place tofu into colander. Top with a paper towel, then add a heavy cast iron pan on top of the tofu. Place the colander over a bowl to drain. Press and pat dry before cubing.
Cooking for Less Waste
This recipe is adapted from a recipe in Zero Waste Cooking For Dummies®. The original recipe Spicy Tofu Broccoli Bowl, uses fresh broccoli. This time, I used frozen green beans. I roasted them in a 400F oven for 10-15 minutes first, then added them to the pan to stir fry.
The technique of cooking for less waste involves using whatever you have on hand at times, to create meals. Since I always keep frozen vegetables in my freezer, I decided to use the green beans. In my opinion, it’s impossible for a busy person to always maintain fresh vegetables. Having frozen veggies on hand, helps you meet your vegetable intake, with less waste. Frozen produce is often less expensive too.
Tofu Stir-Fry with Green Beans
This simple stir fry cooked up in under 30 minutes. Serve over cooked rice or noodles.
Ingredients
- 1 10-ounce package frozen, whole, green beans
- 1 lb block of extra firm tofu pressed, and drained
- 4 teaspoons corn starch
- 1/4 cup soy sauce
- 1 tablespoon sriracha sauce
- 1/2 teaspoon honey
- 1/2 teaspoon garlic powder or 2 crushed garlic cloves
- 1 tablespoon olive or peanut oil, divided
- 2 cups cooked rice
Instructions
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Press and drain tofu using a tofu press. If you don’t have a tofu press, place tofu into a small colander. Top with a paper towel, then add a heavy cast iron pan on top of the tofu. Place the colander over a bowl to drain.
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While the tofu drains, prepare the green beans. Place the frozen beans on a baking sheet. Roast in a preheated 400 degree F oven for 10-15 minutes, tossing half way. Set aside.
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In a small bowl, mix 1 teaspoon of the corn starch with the soy sauce, sriracha, honey and garlic powder. Set aside.
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Cut drained tofu into 1-inch cubes. Add 3 teaspoons of corn starch into a medium-sized bowl. Add the cubed tofu and toss to coat.
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Heat a large pan over medium high heat. When hot, add 2 teaspoons of oil to the pan, then quickly add the tofu cubes. Spread the tofu in the pan so it is in one layer. Allow to brown on each side, turning once.
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Remove tofu from pan, transferring to a small bowl. Add another teaspoon of oil to the pan and add the green beans. Stir-fry for 1-2 minutes. Add the tofu back to the pan, and pour the sauce over the tofu-green bean mixture. Stir fry for another 2 minutes.
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Serve over rice.
