Directions
Subtitle: Gluten-free, Oil-free, High-protein, Kid-friendly, Whole foods plant-based, Seasonal, Quick & easy
Description: This mouthwatering vegan stir fry combines crunchy tofu, tender zucchini, and vibrant spices to create a flavor sensation reminiscent of traditional Indian curries. The bonus? It’s oil-free, gluten-free, high-protein, and ready in just 15 minutes!
Ingredients (Serves 4):
For the sauce:
* ⅓ cup unsweetened natural apple juice
* 2 tablespoons white miso paste
* 2 teaspoons maple syrup
* 1½ teaspoons curry powder
* ¼ teaspoon ground cumin
* ⅛ teaspoon salt
For the stir-fry:
* 1 block extra firm tofu, drained and cut into cubes
* 2 medium zucchinis, sliced into thin rounds
* 1 small red bell pepper, sliced into thin strips
* 1 green bell pepper, sliced into thin strips
* 1 large handful fresh coriander leaves (cilantro), chopped
* 1 clove garlic, minced
Instructions:
1. For the sauce: In a small bowl, whisk together all the sauce ingredients until smooth. Set aside.
2. Heat a large nonstick pan over medium heat. Add the tofu and pour enough water into the bottom of the pan to cover the bottom of the tofu. Bring the water to a simmer. Cook for about 5 minutes, shaking the pan occasionally to prevent sticking. Carefully remove the tofu from the pan using a slotted spoon and place it onto a paper towel-lined plate. Set aside.
3. Add the zucchini and bell peppers to the same hot pan. Cook for 2-3 minutes, stirring constantly. Remove the vegetables from the pan and set them aside next to the tofu.
4. Turn off the heat and return the pan to the burner. Wipe out any excess liquid with a paper towel. Add the remaining 1 tablespoon of water to the pan and swirl it around to create a light layer of steam. Crack the egg into the center of the pan and cook it sunny-side up. Once the egg whites are set but the yolk remains runny, use your spatula to gently lift the egg and transfer it onto a serving platter.
5. To assemble the stir-fry, divide the rice among four bowls. Top each portion with the tofu, zucchini, and bell peppers. Spoon the sauce over the top and sprinkle with fresh coriander leaves. Serve immediately.
Note: You can adjust the spiciness of the dish by adding more or less curry powder to the sauce. If you prefer a thicker sauce, simply reduce the amount of water used while cooking the tofu.
Steps
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1
Done
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For the sauce: In a small bowl, whisk together all the sauce ingredients until smooth. Set aside. |
|
2
Done
|
Heat a large nonstick pan over medium heat. Add the tofu and pour enough water into the bottom of the pan to cover the bottom of the tofu. Bring the water to a simmer. Cook for about 5 minutes, shaking the pan occasionally to prevent sticking. Carefully remove the tofu from the pan using a slotted spoon and place it onto a paper towel-lined plate. Set aside. |
|
3
Done
|
Add the zucchini and bell peppers to the same hot pan. Cook for 2-3 minutes, stirring constantly. Remove the vegetables from the pan and set them aside next to the tofu. |
|
4
Done
|
Turn off the heat and return the pan to the burner. Wipe out any excess liquid with a paper towel. Add the remaining 1 tablespoon of water to the pan and swirl it around to create a light layer of steam. Crack the egg into the center of the pan and cook it sunny-side up. Once the egg whites are set but the yolk remains runny, use your spatula to gently lift the egg and transfer it onto a serving platter. |
|
5
Done
|
To assemble the stir-fry, divide the rice among four bowls. Top each portion with the tofu, zucchini, and bell peppers. Spoon the sauce over the top and sprinkle with fresh coriander leaves. Serve immediately. |
