Vegetable Stir Fry Recipes | Taste Recipes https://www.tasteofhome.com/recipes/dishes-beverages/stir-fry/vegetable-stir-fry/ Find Recipes, Appetizers, Desserts, Holiday Recipes & Healthy Cooking Tips Fri, 17 Jan 2025 19:33:31 +0000 en-US hourly 6 https://wordpress.org/?v=6.4.2 https://www.tasteofhome.com/wp-content/uploads/2018/09/TOH_Pinterest_ProfilePhoto_RedBkg.png?resize=32,32 Vegetable Stir Fry Recipes | Taste Recipes https://www.tasteofhome.com/recipes/dishes-beverages/stir-fry/vegetable-stir-fry/ 32 32 Vegetable Pad Thai https://www.tasteofhome.com/recipes/vegetable-pad-thai/ Fri, 17 Jan 2025 19:33:31 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2100742

Ingredients

  • 12 ounces uncooked thick rice noodles
  • 1/4 cup rice vinegar
  • 3 tablespoons reduced-sodium soy sauce
  • 2 tablespoons brown sugar
  • 2 tablespoons fish sauce or additional reduced-sodium soy sauce
  • 1 tablespoon lime juice
  • Dash Louisiana-style hot sauce
  • 3 teaspoons canola oil, divided
  • 1 package (12 ounces) extra-firm tofu, drained and cut into 1/2-inch cubes
  • 2 medium carrots, grated
  • 2 cups fresh snow peas
  • 3 garlic cloves, minced
  • 2 large eggs, lightly beaten
  • 2 cups bean sprouts
  • 3 green onions, chopped
  • 1/2 cup minced fresh cilantro
  • 1/4 cup unsalted peanuts, chopped
Text Ingredients

Directions

  1. Cook noodles according to package directions. Meanwhile, in a small bowl, combine vinegar, soy sauce, brown sugar, fish sauce, lime juice and hot sauce until smooth; set aside.
  2. In a large skillet or wok, heat 2 teaspoons oil over medium-high heat. Add tofu; cook and stir until golden brown, 4-6 minutes. Remove and keep warm. Cook and stir carrots and snow peas in remaining 1 teaspoon oil until crisp-tender, 3-5 minutes. Add garlic; cook 1 minute longer. Add eggs; cook and stir until set.
  3. Drain pasta; add to vegetable mixture. Stir vinegar mixture and add to the skillet. Bring to a boil. Add tofu, bean sprouts and onions; heat through. Sprinkle with cilantro and peanuts.

Nutrition Facts

1-1/3 cups: 402 calories, 10g fat (2g saturated fat), 62mg cholesterol, 1054mg sodium, 63g carbohydrate (12g sugars, 4g fiber), 15g protein.

]]> Vegan Stir-Fry https://www.tasteofhome.com/recipes/vegan-stir-fry/ Mon, 25 Mar 2024 20:13:21 +0000 https://www.tasteofhome.com/?post_type=recipe&p=1952434

Ingredients

  • 1 cup vegetable broth
  • 1/3 cup soy sauce
  • 3 tablespoons packed brown sugar
  • 1 tablespoon cornstarch
  • 3 garlic cloves, minced
  • 1 tablespoon minced fresh gingerroot
  • 2 teaspoons sesame oil
  • 3 tablespoons olive oil, divided
  • 4 cups fresh broccoli florets
  • 2 cups fresh sugar snap peas
  • 1-1/2 cups julienned carrots
  • 1 cup julienned onions
  • 2 cups sliced fresh mushrooms
  • 2 cups julienned sweet red pepper
  • 1 cup canned whole baby corn
  • 3 green onions, thinly sliced
  • 1 tablespoon sesame seeds
  • Hot cooked rice, optional
Text Ingredients

Directions

  1. In a small bowl, combine the first 7 ingredients until smooth; set aside. In a large skillet or wok, heat 2 tablespoons olive oil over medium-high heat. Add broccoli, snap peas, carrots and onions. Stir-fry 5 minutes. Add mushrooms, sweet red pepper, corn and remaining 1 tablespoon olive oil; cook until vegetables are crisp-tender, 4-5 minutes longer.
  2. Stir cornstarch mixture and add to pan. Bring to a boil; cook and stir until sauce is thickened, 1-2 minutes. Top with green onions and sesame seeds. If desired, serve with rice.

Nutrition Facts

1 cup: 215 calories, 10g fat (1g saturated fat), 0 cholesterol, 768mg sodium, 26g carbohydrate (16g sugars, 5g fiber), 7g protein.

]]> Ramen Stir-Fry https://www.tasteofhome.com/recipes/ramen-stir-fry/ Wed, 29 Mar 2023 10:37:17 +0000 https://www.tasteofhome.com/recipes/ramen-stir-fry-2/

Ingredients

  • 2 packages (3 ounces each) ramen noodles
  • 2 teaspoons cornstarch
  • 3 tablespoons soy sauce
  • 2 tablespoons rice vinegar
  • 2 tablespoons hoisin sauce
  • 1 teaspoon minced gingerroot
  • 1 teaspoon minced garlic
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons sesame oil
  • 1 cup fresh broccoli florets
  • 1 cup fresh sugar snap peas
  • 1 medium carrot, cut into matchsticks
  • 1 medium sweet red pepper, julienned
  • Optional: Sesame seeds and green onions
Text Ingredients

Directions

  1. Discard ramen noodle seasoning packets or save for another use. Cook noodles according to package directions.
  2. Meanwhile, in a small bowl, combine cornstarch, soy sauce, vinegar, hoisin sauce, ginger, garlic, salt and pepper until blended; set aside.
  3. In a large skillet, heat oil over medium-high heat. Add vegetables; cook and stir until crisp-tender, 5-7 minutes.
  4. Stir soy sauce mixture and add to pan. Bring to a boil; cook and stir until thickened, 1-2 minutes. Drain noodles; stir into vegetable mixture. If desired, garnish with sesame seeds and green onions.

Ramen Stir-Fry Tips

Can you use a different type of oil to stir-fry?

You bet! Sesame oil imparts a distinctive nutty flavor, but you can use other oils for frying, like peanut oil, canola oil or regular vegetable oil. You may wish to steer away from olive oil, which could impart its own flavor to the dish.

Can you use frozen stir-fry vegetables instead of fresh?

Of course you can! Feel free to substitute about 3 cups of your favorite stir-fry veggie blend and adjust the cook time accordingly. Besides being just as healthy as fresh, frozen veggies will cook a bit faster than fresh raw veggies. You can even freeze your own vegetables and fruits for thrifty meals later.

What else can you put in ramen stir-fry?

Add your favorite protein, such as shredded cooked chicken or pork, sliced beef steak, crumbled cooked ground beef or cubed drained tofu (here’s all you need to know about how to prepare tofu). Another favorite is scrambled eggs: Beat 2 eggs and 2 tablespoons of water, then cook in a thin layer in a large skillet in a bit of oil (preferably sesame). Remove the eggs, then cut into thin ribbons. Toss into the stir-fry near the end of cooking.

How long will leftover ramen stir-fry last?

After cooling completely, cover and refrigerate the leftovers for up to 4 days. When reheating, you may need to add a little broth, soy sauce or water to help moisten the noodles (ramen absorbs liquid while it sits). Meanwhile, check out these other ramen noodle recipes for more inspiration!

—Christine Rukavena, Taste Recipes Senior Book Editor

Nutrition Facts

1-1/4 cups: 332 calories, 14g fat (5g saturated fat), 0 cholesterol, 1257mg sodium, 41g carbohydrate (8g sugars, 3g fiber), 8g protein.

]]> Tofu Stir-Fry with Brussels Sprouts https://www.tasteofhome.com/recipes/tofu-stir-fry-with-brussels-sprouts/ Fri, 16 Oct 2020 11:54:24 +0000 https://www.tasteofhome.com/recipes/tofu-stir-fry-with-brussels-sprouts/

Ingredients

  • 3 tablespoons coconut oil, divided
  • 1 package (16 ounces) extra-firm tofu, drained and cut into 1/2-inch cubes
  • 2 pounds fresh Brussels sprouts, trimmed and cut into 1/4-inch slices
  • 1 medium sweet red pepper, chopped
  • 4 green onions, sliced
  • 3 garlic cloves, minced
  • 1/4 cup water
  • 1/4 cup hoisin sauce
  • 2 tablespoons chili garlic sauce
  • 1/4 teaspoon salt
  • 1/2 cup slivered almonds, toasted
  • Hot cooked rice noodles
Text Ingredients

Directions

  1. In a large nonstick skillet, heat 1 tablespoon coconut oil over medium-high heat. Add tofu; stir-fry until browned, 12-15 minutes. Remove from pan and keep warm. Stir-fry Brussels sprouts in remaining 2 tablespoons coconut oil for 2 minutes. Add red pepper, green onions and garlic; cover and cook until vegetables are crisp-tender, 5-7 minutes longer.
  2. Stir in water, hoisin sauce, chili garlic sauce and salt. Return tofu to pan; cook and stir until heated through. Stir in almonds. Serve with noodles.

Nutrition Facts

1-1/3 cups: 268 calories, 16g fat (7g saturated fat), 0 cholesterol, 463mg sodium, 24g carbohydrate (9g sugars, 8g fiber), 13g protein.

]]> Veggie-Cashew Stir-Fry https://www.tasteofhome.com/recipes/veggie-cashew-stir-fry/ Mon, 01 Jan 0001 06:00:00 +0000 http://origin-www.tasteofhome.com/recipes/veggie-cashew-stir-fry/

Ingredients

  • 1/4 cup reduced-sodium soy sauce
  • 1/4 cup water
  • 2 tablespoons brown sugar
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1 garlic clove, minced
  • 2 cups sliced fresh mushrooms
  • 1 cup coarsely chopped fresh baby carrots
  • 1 small zucchini, cut into 1/4-inch slices
  • 1 small sweet red pepper, coarsely chopped
  • 1 small green pepper, coarsely chopped
  • 4 green onions, sliced
  • 2 cups cooked brown rice
  • 1 can (8 ounces) sliced water chestnuts, drained
  • 1/2 cup honey-roasted cashews
Text Ingredients

Directions

  1. In a small bowl, mix soy sauce, water, brown sugar and lemon juice until smooth; set aside.
  2. In a large skillet, heat oil over medium-high heat. Stir-fry garlic for 1 minute. Add vegetables; cook until vegetables are crisp-tender, 6-8 minutes.
  3. Stir soy sauce mixture and add to pan. Bring to a boil. Add rice and water chestnuts; heat through. Top with cashews.

Nutrition Facts

1-1/2 cups: 385 calories, 16g fat (3g saturated fat), 0 cholesterol, 671mg sodium, 56g carbohydrate (15g sugars, 6g fiber), 9g protein.

]]> Stir-Fry Rice Bowl https://www.tasteofhome.com/recipes/stir-fry-rice-bowl/ Thu, 07 Sep 2017 00:31:00 +0000 http://origin-www.tasteofhome.com/recipes/stir-fry-rice-bowl/ bibimbap is tasty, pretty and easy to tweak for different spice levels. —Devon Delaney, Westport, Connecticut]]>

Ingredients

  • 1 tablespoon canola oil
  • 2 medium carrots, julienned
  • 1 medium zucchini, julienned
  • 1/2 cup sliced baby portobello mushrooms
  • 1 cup bean sprouts
  • 1 cup fresh baby spinach
  • 1 tablespoon water
  • 1 tablespoon reduced-sodium soy sauce
  • 1 tablespoon chili garlic sauce
  • 4 large eggs
  • 3 cups hot cooked brown rice
  • 1 teaspoon sesame oil
Text Ingredients

Directions

  1. In a large skillet, heat canola oil over medium-high heat. Add carrots, zucchini and mushrooms; cook and stir for 3-5 minutes or until carrots are crisp-tender. Add bean sprouts, spinach, water, soy sauce and chili sauce; cook and stir just until spinach is wilted. Remove from heat; keep warm.
  2. Place 2-3 in. water in a large skillet with a high side. Bring to a boil; adjust heat to maintain a gentle simmer. Break cold eggs, 1 at a time, into a small bowl; holding bowl close to surface of water, slip egg into water.
  3. Cook, uncovered, 3-5 minutes or until the egg whites are completely set and the yolks begin to thicken but are not hard. Using a slotted spoon, lift eggs out of water.
  4. Serve rice in bowls; top with vegetables. Drizzle with sesame oil. Top each serving with a poached egg.

Nutrition Facts

1 serving: 305 calories, 11g fat (2g saturated fat), 186mg cholesterol, 364mg sodium, 40g carbohydrate (4g sugars, 4g fiber), 12g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1 medium-fat meat, 1 fat.

]]> Almond Vegetable Stir-Fry https://www.tasteofhome.com/recipes/almond-vegetable-stir-fry/ Fri, 08 Sep 2017 00:00:00 +0000 http://origin-www.tasteofhome.com/recipes/almond-vegetable-stir-fry/

Ingredients

  • 1 teaspoon cornstarch
  • 1 teaspoon sugar
  • 3 tablespoons cold water
  • 2 tablespoons reduced-sodium soy sauce
  • 1 teaspoon sesame oil
  • 4 cups fresh broccoli florets
  • 2 tablespoons canola oil
  • 1 large sweet red pepper, cut into 1-inch chunks
  • 1 small onion, cut into thin wedges
  • 2 garlic cloves, minced
  • 1 tablespoon minced fresh gingerroot
  • 1/4 cup slivered almonds, toasted
Text Ingredients

Directions

  1. In a small bowl, combine cornstarch and sugar. Stir in water, soy sauce and sesame oil until smooth; set aside.
  2. In a large nonstick wok or skillet, stir-fry broccoli in hot oil 3 minutes. Add pepper, onion, garlic and ginger; stir-fry 2 minutes. Reduce heat. Stir soy sauce mixture; stir into vegetables with nuts. Cook and stir 2 minutes or until thickened.

Nutrition Facts

3/4 cup: 143 calories, 10g fat (1g saturated fat), 0 cholesterol, 260mg sodium, 11g carbohydrate (0 sugars, 3g fiber), 4g protein.

]]> Black Bean-Sweet Potato Skillet https://www.tasteofhome.com/recipes/black-bean-sweet-potato-skillet/ Sat, 09 Sep 2017 00:20:00 +0000 http://origin-www.tasteofhome.com/recipes/black-bean-sweet-potato-skillet/

Ingredients

  • 1 medium onion, chopped
  • 1 tablespoon olive oil
  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 2 medium sweet potatoes, peeled and finely chopped
  • 1 can (14-1/2 ounces) vegetable broth
  • 1 teaspoon minced chipotle pepper in adobo sauce
  • 1/4 teaspoon pepper
  • 1/4 teaspoon ground cinnamon
  • 1-1/4 cups uncooked couscous
Text Ingredients

Directions

  1. In a large skillet, saute onion in oil until tender. Add the beans, sweet potatoes, broth, chipotle, pepper and cinnamon.
  2. Bring to a boil. Reduce heat; cover and simmer for 25 minutes. Uncover and simmer 5-10 minutes longer or until potatoes are very tender and mixture is thickened, stirring occasionally.
  3. Meanwhile, cook couscous according to package directions. Serve with black bean mixture.

Nutrition Facts

1 cup black bean mixture with 1/2 cup couscous : 294 calories, 3g fat (0 saturated fat), 0 cholesterol, 727mg sodium, 54g carbohydrate (9g sugars, 10g fiber), 12g protein.

]]> Asian Veggie Glass Noodles https://www.tasteofhome.com/recipes/asian-veggie-glass-noodles/ Sat, 09 Sep 2017 00:20:00 +0000 http://origin-www.tasteofhome.com/recipes/asian-veggie-glass-noodles/ pancit, a well-known glass noodles dish. I took her version and added my own touches to make it easier and a little healthier. —Jasmin Baron, Livonia, New York]]>

Ingredients

  • 5 ounces uncooked bean thread noodles
  • 2 tablespoons canola oil
  • 1/3 cup finely chopped onion
  • 2 garlic cloves, minced
  • 1-1/2 teaspoons minced fresh gingerroot
  • 1-1/2 cups thinly sliced fresh mushrooms
  • 4 cups coleslaw mix
  • 1 cup fresh snow peas, trimmed and halved diagonally
  • 1/2 cup thinly sliced sweet red pepper
  • 1-1/4 cups vegetable broth
  • 3 tablespoons reduced-sodium soy sauce
  • 1/4 teaspoon pepper
  • 3 green onions, thinly sliced
  • 3 tablespoons minced fresh cilantro
  • 3 hard-boiled large eggs, sliced
  • Lime or lemon wedges, optional
Text Ingredients

Directions

  1. Place noodles in a large bowl; cover with water. Let stand 30 minutes or until noodles are translucent and softened.
  2. In a large skillet, heat oil over medium-high heat. Add onion, garlic and ginger; stir-fry 2 minutes. Add mushrooms; stir-fry 2 minutes. Add coleslaw mix, snow peas and red pepper; stir-fry 1-2 minutes or until crisp-tender. Remove from pan.
  3. Drain noodles. Using scissors, cut noodles into 4-in. lengths. In same pan, combine broth, soy sauce and pepper; bring to a boil. Add noodles; cook and stir until noodles are tender. Add vegetable mixture, green onions and cilantro; heat through, stirring occasionally.
  4. Transfer to a serving plate. Top with eggs; if desired, serve with lime wedges.

Asian Veggie Glass Noodle Tips

What are glass noodles?

Glass noodles (sometimes called cellophane or bean thread noodles) are made of mung bean starch and water and are translucent when cooked. They have a gelatinous texture and are perfect for absorbing sauce and broth.

What is the difference between glass noodles and rice noodles?

Glass noodles and rice noodles are made from different ingredients but can be used very similarly. Rice noodles are made from rice flour and function more similarly to classic Italian pastas in texture and use.

What other glass noodle recipes can I make?

Glass noodles can be used in other recipes, including pork and noodle soup, Thai watermelon salad and turkey stir-fry. Research contributed by Maggie Knoebel, Taste Recipes Culinary Assistant

Nutrition Facts

1-1/2 cups: 321 calories, 11g fat (2g saturated fat), 159mg cholesterol, 817mg sodium, 46g carbohydrate (7g sugars, 4g fiber), 9g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat, 1 medium-fat meat.

]]> Brown Rice Veggie Stir-Fry https://www.tasteofhome.com/recipes/brown-rice-veggie-stir-fry/ Sat, 16 Sep 2017 00:58:00 +0000 http://origin-www.tasteofhome.com/recipes/brown-rice-veggie-stir-fry/

Ingredients

  • 2 tablespoons water
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon olive oil
  • 1 cup sliced zucchini
  • 1 cup shredded cabbage
  • 1/2 cup sliced fresh mushrooms
  • 1/2 cup chopped onion
  • 1 cup cooked brown rice
  • 1/4 cup diced fresh tomato
  • 1/4 cup grated carrot
  • 2 tablespoons slivered almonds
Text Ingredients

Directions

  1. In a large skillet or wok, combine the water, soy sauce and oil. Add the zucchini, cabbage, mushrooms and onion; stir-fry for 4-5 minutes or until crisp-tender. Add the rice, tomato and carrot; stir-fry for 2-3 minutes or until heated through. Sprinkle with almonds.

Nutrition Facts

1-1/2 cups: 263 calories, 11g fat (1g saturated fat), 0 cholesterol, 627mg sodium, 35g carbohydrate (7g sugars, 6g fiber), 7g protein.

]]> Sauteed Zucchini https://www.tasteofhome.com/recipes/stir-fried-zucchini/ Sat, 16 Sep 2017 00:58:00 +0000 http://origin-www.tasteofhome.com/recipes/stir-fried-zucchini/ Sauteed zucchini is a near-perfect side dish. It’s light and fresh-tasting, goes with almost anything and best of all, it comes together in just minutes. ]]>

Ingredients

  • 2 pounds sliced zucchini
  • 2 garlic cloves, minced
  • 1/4 cup olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon Italian seasoning
  • 1/4 teaspoon pepper
Text Ingredients

Directions

  1. In a large cast-iron or other heavy skillet, saute the zucchini and garlic in oil until zucchini is crisp-tender, about 5 minutes. Sprinkle with seasonings. Serve immediately.

Zucchini Stir-Fry Tips

Do you peel zucchini?

You don't need to peel zucchini for this recipe—just cut it up and throw the slices into the skillet. If you have extra zucchini on hand, use it to learn how to cook zucchini using other methods like roasting or grilling.

What goes well with stir-fried zucchini?

Stir-fried zucchini pairs nicely with many dishes. We love it with these Seasoned Tilapia Fillets or these Basil Pork Chops.

What other seasonings can I add to stir-fried zucchini?

We recommend adding red chili pepper flakes to stir-fried zucchini for a little extra heat. Or, try throwing in a dash of an herb like thyme or rosemary! You can also add your favorite homemade spice blend.

Research contributed by Christina Herbst, Taste Recipes Assistant Digital Editor

Nutrition Facts

1/2 cup: 77 calories, 7g fat (1g saturated fat), 0 cholesterol, 299mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 1g protein.

]]> Egg Foo Yong with Sauce https://www.tasteofhome.com/recipes/egg-foo-yong-with-sauce/ Sat, 16 Sep 2017 00:58:00 +0000 http://origin-www.tasteofhome.com/recipes/egg-foo-yong-with-sauce/

Ingredients

  • 4 teaspoons cornstarch
  • 1 tablespoon sugar
  • 2 teaspoons grated fresh gingerroot
  • 1 cup reduced-sodium chicken broth
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons sherry or apple juice
  • EGG FOO YONG:
  • 1-1/2 cups egg substitute
  • 1/4 cup chopped green onions
  • 2 cups canned bean sprouts, rinsed and drained
  • 1 can (8 ounces) water chestnuts, drained and chopped
  • 1 can (4 ounces) mushroom stems and pieces, drained
  • 1/4 teaspoon salt
  • 1/8 teaspoon Chinese five spice
  • 2 tablespoons canola oil
Text Ingredients

Directions

  1. In a small saucepan, combine the cornstarch, sugar and ginger. Stir in broth until smooth. Add soy sauce and sherry or apple juice. Bring to a boil; cook and stir for 2-3 minutes or until thickened. Remove from the heat; set aside.
  2. In a bowl, combine egg substitute and onions; let stand for 10 minutes. Add bean sprouts, water chestnuts, mushrooms, salt and Chinese five spice; mix well.
  3. In a nonstick skillet, heat the oil. Drop batter by 1/4 cupfuls into oil. Cook until golden brown, about 2 to 2-1/2 minutes on each side. Serve with sauce.

Nutrition Facts

3 each: 209 calories, 10g fat (1g saturated fat), 1mg cholesterol, 955mg sodium, 14g carbohydrate (0 sugars, 3g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1 fat, 1/2 starch.

]]> Ginger Broccoli Stir-Fry https://www.tasteofhome.com/recipes/ginger-broccoli-stir-fry/ Sat, 16 Sep 2017 00:58:00 +0000 http://origin-www.tasteofhome.com/recipes/ginger-broccoli-stir-fry/

Ingredients

  • 4 cups broccoli florets
  • 2 tablespoons water
  • 2 teaspoons canola oil
  • 2 garlic cloves, minced
  • 1 teaspoon reduced-sodium soy sauce
  • 1/2 teaspoon minced fresh gingerroot
Text Ingredients

Directions

  1. Place the broccoli and water in a 1-1/2-qt. microwave-safe dish. Cover and microwave on high for 2 minutes; drain. In a nonstick skillet or wok, stir-fry broccoli in oil for 6-7 minutes. Add the garlic, soy sauce and ginger; stir-fry 1-2 minutes longer or until broccoli is crisp-tender.

Nutrition Facts

1/2 cup: 41 calories, 3g fat (0 saturated fat), 0 cholesterol, 70mg sodium, 4g carbohydrate (0 sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.

]]> Green Bean Stir-Fry https://www.tasteofhome.com/recipes/green-bean-stir-fry/ Sat, 16 Sep 2017 00:58:00 +0000 http://origin-www.tasteofhome.com/recipes/green-bean-stir-fry/

Ingredients

  • 1 tablespoon reduced-sodium soy sauce
  • 2 garlic cloves, minced
  • 1 teaspoon sesame seeds, toasted
  • 1 teaspoon brown sugar
  • 1 teaspoon peanut butter
  • 3/4 pound fresh green beans, trimmed
  • 4-1/2 teaspoons vegetable oil
Text Ingredients

Directions

  1. In a small bowl, combine the soy sauce, garlic, sesame seeds, brown sugar and peanut butter; set aside.
  2. In a large skillet, stir-fry green beans in oil until crisp-tender. Remove from the heat. Add the soy sauce mixture; stir to coat.

Nutrition Facts

1 each: 178 calories, 12g fat (2g saturated fat), 0 cholesterol, 491mg sodium, 15g carbohydrate (6g sugars, 6g fiber), 5g protein.

]]> Sugar Snap Pea Stir-Fry https://www.tasteofhome.com/recipes/sugar-snap-pea-stir-fry/ Fri, 22 Sep 2017 00:47:00 +0000 http://origin-www.tasteofhome.com/recipes/sugar-snap-pea-stir-fry/

Ingredients

  • 1 pound fresh sugar snap peas
  • 2 teaspoons canola oil
  • 1 garlic clove, minced
  • 2 teaspoons minced fresh gingerroot
  • 1-1/2 teaspoons balsamic vinegar
  • 1-1/2 teaspoons reduced-sodium soy sauce
  • 1 teaspoon sesame oil
  • Dash cayenne pepper
  • 1 tablespoon minced fresh basil or 1 teaspoon dried basil
  • 2 teaspoons sesame seeds, toasted
Text Ingredients

Directions

  1. In a large nonstick skillet or wok, saute the peas in canola oil until crisp-tender. Add the garlic, ginger, vinegar, soy sauce, sesame oil and cayenne; saute 1 minute longer. Add basil; toss to combine. Sprinkle with sesame seeds.

Nutrition Facts

1/2 cup: 60 calories, 3g fat (0 saturated fat), 0 cholesterol, 59mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.

]]> Asparagus Tofu Stir-Fry https://www.tasteofhome.com/recipes/asparagus-tofu-stir-fry/ Fri, 22 Sep 2017 00:47:00 +0000 http://origin-www.tasteofhome.com/recipes/asparagus-tofu-stir-fry/ new to tofu. —Phyllis Smith, Chimacum, Washington]]>

Ingredients

  • 1 tablespoon cornstarch
  • 1/2 teaspoon sugar
  • 1-1/4 cups vegetable broth
  • 4 teaspoons reduced-sodium soy sauce
  • 2 teaspoons minced fresh gingerroot, divided
  • 3 teaspoons canola oil, divided
  • 1 pound fresh asparagus, trimmed and cut into 1-inch pieces
  • 1 medium yellow summer squash, halved and sliced
  • 2 green onions, thinly sliced
  • 1 package (14 ounces) extra-firm tofu, drained and cut into 1/2-inch cubes
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 cups hot cooked brown rice
  • 2 tablespoons sliced almonds, toasted
Text Ingredients

Directions

  1. In a small bowl, combine the cornstarch, sugar, broth and soy sauce until smooth; set aside.
  2. In a large nonstick skillet or wok, stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. Add asparagus; stir-fry for 2 minutes. Add squash; stir-fry 2 minutes longer. Add onions; stir-fry 1 minute longer or until vegetables are crisp-tender. Remove and keep warm.
  3. In the same pan, stir-fry tofu, salt, pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. Remove and keep warm.
  4. Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add asparagus mixture and tofu; heat through. Serve with rice; sprinkle with almonds.

Nutrition Facts

1 cup: 278 calories, 11g fat (1g saturated fat), 0 cholesterol, 682mg sodium, 34g carbohydrate (4g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1 fat.

]]> Curried Tofu with Rice https://www.tasteofhome.com/recipes/curried-tofu-with-rice/ Sun, 24 Sep 2017 23:58:00 +0000 http://origin-www.tasteofhome.com/recipes/curried-tofu-with-rice/ what is tofu? We’ve got the answers.) —Crystal Bruns, Iliff, Colorado]]>

Ingredients

  • 1 package (12.3 ounces) extra-firm tofu, drained and cubed
  • 1 teaspoon seasoned salt
  • 1 tablespoon canola oil
  • 1 small onion, chopped
  • 3 garlic cloves, minced
  • 1/2 cup light coconut milk
  • 1/4 cup minced fresh cilantro
  • 1 teaspoon curry powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 cups cooked brown rice
Text Ingredients

Directions

  1. Sprinkle tofu with seasoned salt. In a large nonstick skillet, saute tofu in oil until lightly browned. Remove and keep warm.
  2. In the same skillet, saute onion and garlic for 1-2 minutes or until crisp-tender. Stir in the coconut milk, cilantro, curry, salt and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 4-5 minutes or until sauce is slightly thickened. Stir in tofu; heat through. Serve with rice.

Nutrition Facts

1/2 cup curry with 1/2 cup rice: 240 calories, 11g fat (3g saturated fat), 0 cholesterol, 540mg sodium, 27g carbohydrate (2g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 1-1/2 starch, 1 medium-fat meat, 1 fat.

]]> Crispy Tofu with Black Pepper Sauce https://www.tasteofhome.com/recipes/crispy-tofu-with-black-pepper-sauce/ Tue, 26 Sep 2017 00:03:00 +0000 http://origin-www.tasteofhome.com/recipes/crispy-tofu-with-black-pepper-sauce/

Ingredients

  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons chili garlic sauce
  • 1 tablespoon packed brown sugar
  • 1 tablespoon rice vinegar
  • 4 green onions
  • 8 ounces extra-firm tofu, drained
  • 3 tablespoons cornstarch
  • 6 tablespoons canola oil, divided
  • 8 ounces fresh sugar snap peas (about 2 cups), trimmed and thinly sliced
  • 1 teaspoon freshly ground pepper
  • 3 garlic cloves, minced
  • 2 teaspoons grated fresh gingerroot
Text Ingredients

Directions

  1. Mix the first 4 ingredients. Mince white parts of green onions; thinly slice green parts.
  2. Cut tofu into 1/2-in. cubes; pat dry with paper towels. Toss tofu with cornstarch. In a large skillet, heat 4 tablespoons oil over medium-high heat. Add tofu; cook until crisp and golden brown, 5-7 minutes, stirring occasionally. Remove from pan; drain on paper towels.
  3. In same pan, heat 1 tablespoon oil over medium-high heat. Add peas; stir-fry until crisp-tender, 2-3 minutes. Remove from pan.
  4. In same pan, heat remaining 1 tablespoon oil over medium-high heat. Add pepper; cook 30 seconds. Add garlic, ginger and minced green onions; stir-fry for 30-45 seconds. Stir in soy sauce mixture; cook and stir until slightly thickened. Remove from heat; stir in tofu and peas. Sprinkle with sliced green onions.

Fried Tofu Recipe Tips

What is the best oil to fry tofu in?

We use canola oil to fry the tofu in this recipe, but you can use any other neutral-flavored oil that has a high smoke point, like vegetable oil or peanut oil. (Learn more about the best cooking oils for frying.)

How do you fry tofu without sticking?

To prevent the tofu from sticking, use a nonstick skillet or a cast-iron pan with a generous amount of oil. Make sure the oil is nice and hot before adding the tofu, and allow the tofu to sear in the pan for a few minutes before flipping it. We also recommend using firm or extra-firm tofu. (Here are other mistakes to avoid when cooking tofu.)

What do you eat with fried tofu?

Serve fried tofu with hot cooked rice and/or stir-fried vegetables to make it a complete meal! This recipe uses Asian-inspired flavors, but you can also serve fried tofu with buffalo sauce or barbecue sauce for a different flavor profile. Check out our best tofu recipes for more inspiration!

Research contributed by Sarah Fischer, Taste Recipes Culinary Assistant

Nutrition Facts

1 cup: 316 calories, 24g fat (2g saturated fat), 0 cholesterol, 583mg sodium, 20g carbohydrate (8g sugars, 2g fiber), 7g protein.

]]> Vegetarian Pad Thai https://www.tasteofhome.com/recipes/vegetarian-pad-thai/ Thu, 25 Jan 2018 05:56:00 +0000 http://origin-www.tasteofhome.com/recipes/vegetarian-pad-thai/

Ingredients

  • 6 ounces uncooked thick rice noodles
  • 2 tablespoons brown sugar
  • 3 tablespoons reduced-sodium soy sauce
  • 4 teaspoons rice vinegar
  • 2 teaspoons lime juice
  • 2 teaspoons olive oil
  • 3 medium carrots, shredded
  • 1 medium sweet red pepper, cut into thin strips
  • 4 green onions, chopped
  • 3 garlic cloves, minced
  • 4 large eggs, lightly beaten
  • 2 cups bean sprouts
  • 1/3 cup chopped fresh cilantro
  • Chopped peanuts, optional
  • Lime wedges
Text Ingredients

Directions

  1. Prepare noodles according to package directions. Drain; rinse well and drain again. In a small bowl, mix together brown sugar, soy sauce, vinegar and lime juice.
  2. In a large nonstick skillet, heat oil over medium-high heat; stir-fry carrots and pepper until crisp-tender, 3-4 minutes. Add green onions and garlic; cook and stir 2 minutes. Remove from pan.
  3. Reduce heat to medium. Pour eggs into same pan; cook and stir until no liquid egg remains. Stir in carrot mixture, noodles and sauce mixture; heat through. Add bean sprouts; toss to combine. Top with cilantro and, if desired, peanuts. Serve with lime wedges.

Nutrition Facts

1-1/4 cups: 339 calories, 8g fat (2g saturated fat), 186mg cholesterol, 701mg sodium, 55g carbohydrate (15g sugars, 4g fiber), 12g protein.

]]>