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Black Bean Tofu Stir Fry Recipe
  • Dinner, Eat veggies

Tofu Black Bean Stir-fry

This stir-fry recipes is quick, easy and healthy – perfect for a weekday meal! Canola can take the heat for a stir-fry.  Canola oil has a high smoke point 468 F or 242 C which makes it the perfect oil for this high heat cooking method.

Prep Time

Servings

4-6

1- 350 g pkg firm tofu, 1/2 inch (1.25 cm) cubes (1 – 12 oz)

1 Tbsp black bean sauce (15 mL)

2 Tbsp canola oil (30 mL)

1 clove garlic, minced (1 )

1 tsp minced fresh ginger (5 mL)

4 cups assorted coarsely chopped vegetables (broccoli, carrots, baby bok choy, onion) (1 L)

1 Tbsp cornstarch (15 mL)

2 Tbsp cold water (30 mL)

1/2 cup vegetable broth (125 mL)

2 Tbsp sodium-reduced soy sauce (30 mL)

1 Tbsp plum sauce (15 mL)

  1. In a medium bowl, add tofu cubes and black bean sauce. Toss to coat tofu. Let sit for 10 minutes.
  2. In a large, non-stick wok or frying pan over medium-high heat, heat canola oil. Stir-fry tofu until lightly browned and heated through. Put cooked tofu in a bowl and set a side.
  3. Add a touch of canola oil to coated wok. Add prepared vegetables and stir evenly. Add minced ginger and garlic.
  4. Combine cornstarch and water in a small bowl. Move veggies to the side to create an open area on the wok. Add vegetable broth, soy sauce, and plum sauce to open area.
  5. Pour slurry in the open area on the wok.
  6. Stir sauce mixture until thick. Mix vegetables and sauce together. Mix until vegetables are tender crisp.
  7. Add tofu and mix one last time.
  8. Serve immediately over rice or noodles.

Ingredients

1- 350 g pkg firm tofu, 1/2 inch (1.25 cm) cubes (1 – 12 oz)

1 Tbsp black bean sauce (15 mL)

2 Tbsp canola oil (30 mL)

1 clove garlic, minced (1 )

1 tsp minced fresh ginger (5 mL)

4 cups assorted coarsely chopped vegetables (broccoli, carrots, baby bok choy, onion) (1 L)

1 Tbsp cornstarch (15 mL)

2 Tbsp cold water (30 mL)

1/2 cup vegetable broth (125 mL)

2 Tbsp sodium-reduced soy sauce (30 mL)

1 Tbsp plum sauce (15 mL)

Did you know?

Did you know?

Directions

  1. In a medium bowl, add tofu cubes and black bean sauce. Toss to coat tofu. Let sit for 10 minutes.
  2. In a large, non-stick wok or frying pan over medium-high heat, heat canola oil. Stir-fry tofu until lightly browned and heated through. Put cooked tofu in a bowl and set a side.
  3. Add a touch of canola oil to coated wok. Add prepared vegetables and stir evenly. Add minced ginger and garlic.
  4. Combine cornstarch and water in a small bowl. Move veggies to the side to create an open area on the wok. Add vegetable broth, soy sauce, and plum sauce to open area.
  5. Pour slurry in the open area on the wok.
  6. Stir sauce mixture until thick. Mix vegetables and sauce together. Mix until vegetables are tender crisp.
  7. Add tofu and mix one last time.
  8. Serve immediately over rice or noodles.

Nutritional Analysis

Calories

187

Total Fat

9.8 g

Saturated Fat

0.9 g

Cholesterol

16.3 mg

Sodium

734 mg

Carbohydrates

16.3 g

Fiber

2.4 g

Sugar

7 g

Protein

8.4 g

Potassium

497 mg

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