Quick Vegetable Stir Fry

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This quick and easy dish taken from “SmartintheKitchen.com” can be served alone or over rice or noodles. I added baked tofu (using the Easiest Crispy Tofu Recipe) but you could serve it with your favorite protein substitute (like seitan, etc.). Use fresh vegetables if you have then (like peppers, mushrooms, carrots, asparagus, etc) – but frozen stir fry mix is just as good and faster. This recipe takes about 20 minutes – but add another 25 – 30 minutes if making the crispy tofu too. Serves 4 – 6

Quick Vegetable Stir Fry with Crispy Tofu

Ingredients:

  • 1 Tbsp coconut oil or avocado oil
  • 1 package frozen stir fry mix, without sauce
  • 1 package frozen broccoli, without sauce
  • 5 green onions, cut on diagonally into then slices
  • 1-inch piece of ginger, peeled and finely grated (I use ginger paste from a tube – available at Aldi)
  • 3 garlic cloves, minced (about 1 Tbsp)
  • 1/3 cup tamari (gluten-free soy sauce), soy sauce or coconut aminos (or more to taste)
  • Sesame seeds, cilantro leaves or green onion (optional garnish)

Crispy Tofu Ingredients:

  • 1 14 oz block of Extra Firm Tofu (if using)
  • 2 Tbsp of Nutritional Yeast
  • 1 Tbsp Reduced-sodium Soy Sauce or Tamari

Instructions:

  1. If using crispy tofu – follow directions below (takes 45+ minutes – but can be baking while you make the vegetable stir fry).
  2. In a large fry pan over medium-high heat, add 2 Tbsp coconut oil or avocado oil.
  3. Add green onions, ginger and garlic and sauce until fragrant, about 2 minutes.
  4. Add both bags of frozen vegetables and cook until tender. Don’t worry about defrosting them, just add them frozen and let the pan do the work.
  5. Once vegetables have softened and thawed, add the tamari or soy sauce and taste for seasoning.
  6. Add crispy tofu if it is ready (see recipe below).
  7. Garnish with sesame seeds, fresh green onion slices or cilantro if you’d like.

Instructions for “the Easiest Crispy Tofu Recipe” (taken from “FrommyBowl.com“)

I don’t often make tofu to be perfectly honest (it tends to be mushy). The good news is – I finally found a very easy and fool-proof way to make crispy tofu that actually tastes good!

  1. Preheat the oven to 425 degrees
  2. Cut tofu into 16 cubes (about 1″)
  3. Add tofu to a large bowl and add 1 Tbsp of Soy Sauce or Tamari toss with spatula.
  4. Add Nutritional Yeast and gently mix until coated (add more Nutritional Yeast or extra seasoning to taste.
  5. Transfer coated tofu cubes to a baking sheet lined with a silicone mat, leaving space between the cubes. Bake on the top rack to the oven for 20 minutes, then carefully flip the cubes. Bake for another 20 – 30 minutes, depending on how crispy you like your tofu. Leftovers will last in the fridge for up to one week.

Jamaican-style Coconut Rice Bowl

We spent part of our honeymoon in Jamaica and really like the fresh Caribbean flavors of coconut milk, sweet potatoes and broccoli. We modified the original recipe – taken from One Dish Vegan by Robin Robertson – and added Caribbean Jerk Marinade to give it more ‘pop’. This recipe took 30 minutes (or less) and serves 4 people.

Jamaican-style Coconut Rice Bowl

Ingredients:

  • 2 tsp. olive oil or 1/4 cup water
  • 1 medium red or yellow onion, chopped
  • 1 russet or sweet potato, peeled and cut into 1/2 inch dice (we prefer sweet potato)
  • 1/2 red or green bell pepper, seeded and chopped (we prefer red)
  • 3 garlic cloves, chopped (or 1 1/2 tsp. minced)
  • 1 or 2 small hot chiles, seeded and chopped (optional)
  • 1 tsp. minced fresh thyme or 1/2 tsp. dried thyme
  • 2 cups small broccoli florets
  • 1 medium-size zucchini, cut into 1/4 inch dice
  • 1 (13 oz) can unsweetened coconut milk
  • 1 1/2 cups cooked dark red kidney beans or 1 (15 oz) can dark red kidney beans, rinsed and drained
  • Salt and freshly ground black pepper
  • 3 cups hot cooked rice, for serving
  • Lime wedges, for serving (optional)
  • 1/2 cup Caribbean Jerk Marinade (optional)

Instructions:

  1. Heat the oil or water in a large pot over medium heat. Add the onion, potato (or sweet potato), bell pepper, garlic, and chili, and sauce for 5 minutes to soften. Add the thyme, broccoli, zucchini, and coconut milk, stirring to combine, then stir in the beans and season to taste with salt and pepper.
  2. Cover and cook over medium-low heat, stirring occasionally until the vegetables are tender, 12 to 15 minutes. Stir in Caribbean Jerk Marinade (if using) and heat through.
  3. Taste and adjust the seasonings if needed. Serve over the cooked rice in shallow bowls with a squeeze of lime, if desired.

Peanut Ginger Pasta

I know I’ve said this before – but this Thai-inspired noodle dish truly is one of our favorite recipes! It is super easy to make and tastes so fresh and full of flavor. It only takes about 30 minutes (or less) to make and serves 4 people. You may already have the ingredients in your fridge! I found this recipe in a Taste of Home magazine. They state that the nutritional value per serving is: 365 calories, 13 grams fat (2 sat.), 567 mg sodium, 57 grams carb., 10 grams fiber and 14 grams of protein.

Peanut Ginger Pasta

Ingredients:

  • 2 1/2 tsp grated lime peel (finely grated)
  • 1/4 cup lime juice
  • 2 Tbsp. reduced-sodium soy sauce
  • 2 tsp. water
  • 1 tsp. sesame oil
  • 1/3 cup creamy peanut butter
  • 2 1/2 tsp. minced fresh ginger root (available in paste form in the produce section)
  • 2 cloves garlic, minced (1 tsp.)
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 8 oz. uncooked whole wheat linguine or spaghetti
  • 2 cups small fresh broccoli florets
  • 2 medium carrots, grated
  • 1 medium sweet red pepper, julienned
  • 2 green onions, chopped
  • 2 Tbsp. minced fresh basil
  • 1/2 cup chopped peanuts (optional)

Instructions:

  1. Prepare the veggies as listed.
  2. Place the first 10 ingredients in a blender or food processor; cover and process until blended.
  3. Cook pasta according to package directions, adding broccoli during the last 5 minutes. Drain.
  4. Transfer pasta and broccoli to a large bowl. Add remaining ingredients. Add peanut butter mixture and toss to combine.
  5. Optional: serve with chopped peanuts as a topping.
Peanut Ginger Pasta
Give this colorful and delicious dish a try for Meatless Mondays - 
I think your family will enjoy it!