Ingredients
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For the Tofu and Veggie Stir-fry:
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1 block extra-firm tofu, drained and cubed
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1 red bell pepper, cored and thinly sliced
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1 green bell pepper, cored and thinly sliced
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1 yellow onion, chopped
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1/2 cup frozen edamame, thawed and shelled
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1/2 cup mixed frozen vegetables (such as carrots, broccoli, and peas), thawed
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2 tablespoons vegan cornstarch
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1 teaspoon ground ginger
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1 teaspoon garlic powder
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1/2 teaspoon ground cumin
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Salt and black pepper, to taste
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For the Tropical Fruit Salsa:
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1 mango, diced
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1 papaya, diced
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1 pineapple, diced
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1/2 small red onion, diced
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1/4 cup cilantro, roughly chopped
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Juice of 1 lime
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Zest of 1 lime
Directions
Sub_title: A Vibrant and Balanced Meal to Satisfy Your Cravings!
Description: This one-bowl wonder combines the bold flavors of Chinese cuisine with the freshness of tropical fruits, creating a delicious vegetarian meal perfect for any occasion. It’s gluten-free, high-protein, and kid-friendly too!
Serves: 4 servings (as a main course)
Difficulty: Easy
Prep Time: 20 minutes
Cook Time: 5 minutes
Total Time: 25 minutes
Ingredients:
For the Tofu and Veggie Stir-fry:
* 1 block extra-firm tofu, drained and cubed
* 1 red bell pepper, cored and thinly sliced
* 1 green bell pepper, cored and thinly sliced
* 1 yellow onion, chopped
* 1/2 cup frozen edamame, thawed and shelled
* 1/2 cup mixed frozen vegetables (such as carrots, broccoli, and peas), thawed
* 2 tablespoons vegan cornstarch
* 1 teaspoon ground ginger
* 1 teaspoon garlic powder
* 1/2 teaspoon ground cumin
* Salt and black pepper, to taste
For the Tropical Fruit Salsa:
* 1 mango, diced
* 1 papaya, diced
* 1 pineapple, diced
* 1/2 small red onion, diced
* 1/4 cup cilantro, roughly chopped
* Juice of 1 lime
* Zest of 1 lime
Instructions:
1. For the tofu and veggie stir-fry, whisk together the following marinade ingredients in a large bowl:
* 2 tablespoons soy sauce
* 2 tablespoons brown sugar
* 2 tablespoons rice vinegar
* 1 tablespoon sesame oil
2. Add the cubed tofu and mix well to coat. Set aside for at least 15 minutes to marinate.
3. Meanwhile, prepare the fruit salsa. In a medium bowl, combine all the ingredients and mix well. Cover and refrigerate until ready to serve.
4. Heat a wok or large non-stick skillet over medium-high heat. Add the oil and swirl to coat the bottom.
5. Add the onions and cook for about 3-4 minutes, or until softened.
6. Add the cubed sweet potato and cook for another 3-4 minutes, stirring frequently.
7. Pour in the marinated tofu mixture and continue to cook for another 3-4 minutes, stirring constantly.
8. Add the remaining stir-fry ingredients and cook for an additional minute, or until the vegetables are tender-crisp. Season with salt and pepper to taste.
9. To assemble each serving, place a scoop of the warm stir-fry onto a bowl. Top with a spoonful of the chilled tropical fruit salsa. Garnish with additional cilantro if desired.
Nutrition Information per Serving (without rice):
Calories: 315 kcal
Carbohydrates: 40 g
Protein: 15 g
Fat: 10 g
Saturated Fat: 1 g
Polyunsaturated Fat: 4 g
Monounsaturated Fat: 3 g
Trans Fat: 1 g
Cholesterol: 0 mg
Sodium: 350 mg
Potassium: 500 mg
Fiber: 10 g
Sugar: 13 g
Vitamin A: 20% DV
Vitamin C: 110% DV
Calcium: 6% DV
Iron: 4% DV
Steps
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1
Done
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For the tofu and veggie stir-fry, whisk together the following marinade ingredients in a large bowl: |
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2
Done
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Add the cubed tofu and mix well to coat. Set aside for at least 15 minutes to marinate. |
|
3
Done
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Meanwhile, prepare the fruit salsa. In a medium bowl, combine all the ingredients and mix well. Cover and refrigerate until ready to serve. |
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4
Done
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Heat a wok or large non-stick skillet over medium-high heat. Add the oil and swirl to coat the bottom. |
|
5
Done
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Add the onions and cook for about 3-4 minutes, or until softened. |
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6
Done
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Add the cubed sweet potato and cook for another 3-4 minutes, stirring frequently. |
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7
Done
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Pour in the marinated tofu mixture and continue to cook for another 3-4 minutes, stirring constantly. |
|
8
Done
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Add the remaining stir-fry ingredients and cook for an additional minute, or until the vegetables are tender-crisp. Season with salt and pepper to taste. |
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9
Done
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To assemble each serving, place a scoop of the warm stir-fry onto a bowl. Top with a spoonful of the chilled tropical fruit salsa. Garnish with additional cilantro if desired. |
