Straightforward Miso Inexperienced Bean & Tofu Stir-Fry: Wholesome Plant-Primarily based Dinner in 30 Minutes
If you happen to’re craving a wholesome, flavorful, and simple weeknight meal, this Miso Inexperienced Bean & Tofu Stir-Fry is the right dish. Filled with protein-rich tofu, crisp inexperienced beans, colourful bell peppers, mushrooms, and onions, it’s tossed in a savory sauce made with miso, soy sauce, garlic, ginger, and a contact of chili. Topped with sesame seeds and served over complete grains like brown rice or quinoa, this fast stir-fry delivers balanced diet and daring taste in simply half-hour. It’s plant-based (vegetarian and vegan), gluten-free, meal-prep pleasant, and positive to change into a go-to in your recipe rotation.
Impressed by seasonal contemporary inexperienced beans, this stir-fry is flavorful, filled with diet, and simple as will be. Serve it with complete grains, reminiscent of brown rice, quinoa, or sorghum to make a balanced meal in a single. I promise, you will get this meal on the desk in beneath half-hour, sooner than you may order and decide up takeout! I really like the flexibility and ease of stir-fries, that are based mostly on a number of vibrant, crisp veggies, a flavorful sauce, and an entire grain basis. The flavour profile on this recipe pays homage to Japanese foodways, which I’m very keen on. Whereas I’ve had an opportunity to check the cultural weight loss plan in Japan, I encourage you to be taught extra about conventional consuming patterns and dishes from an professional, reminiscent of Yoshiko, who was born in Japan and shares her stunning plant-based recipes on her website. I firmly consider that these stir-fries are among the best dishes to place in your menu when you’re studying to eat a extra plant-based weight loss plan. The flavorful miso-ginger-garlic sauce on this recipe makes it a stand out in taste and aroma, plus the colourful array of veggies packs within the vitamins.
It is a nice household meal, serving 4 parts; or it’s a beautiful solution to take pleasure in a meal for 2 one evening, and savor the leftovers the subsequent day. It holds up fairly properly microwaved the next lunch or dinner. You may simply swap up the inexperienced beans for an additional vegetable, reminiscent of asparagus, zucchini, eggplant, or inexperienced peas. Alter the colour of bell pepper, reminiscent of purple, orange, and purple, to offer a unique pop of colour. I really like the addition of tofu right here—a plant-based, conventional, famous person within the plant-based protein world. In its place, you can additionally attempt tempeh instead of tofu. I featured this recipe on a TV section on KTLA 5 Morning Present, and it was an enormous hit with the hosts of the present, in addition to the backstage crew, who lapped up my leftovers very quickly.
Description
This Miso Inexperienced Bean & Tofu Stir-Fry is a fast, wholesome, and scrumptious plant-based recipe with veggies, miso, and complete grains—prepared in beneath half-hour! It’s vegetarian, vegan, and gluten-free.
- 1 cup heat water
- 2 teaspoons miso paste
- 2 tablespoons gluten-free, diminished sodium soy sauce
- 1 teaspoon rice wine vinegar
- 1 teaspoon brown sugar
- 1 (14-ounce) package deal additional agency tofu, drained (pressed is even higher), cubed
- 1 tablespoon sesame seeds
- 1 tablespoon sesame oil
- 1 medium (about 6 ounces) white onion, sliced
- 12 ounces contemporary inexperienced beans, ends trimmed
- 1 clove garlic, minced
- 1 teaspoon ginger, minced
- 1 small purple chili pepper, finely diced (or 1/4 teaspoon purple pepper flakes)
- 1 medium (about 7 ounces) bell pepper (purple, yellow, orange, or purple), thinly sliced
- ½ cup mushrooms, sliced
- 1 tablespoon cornstarch
- In a medium dish, combine water, miso paste, soy sauce, vinegar, and brown sugar in a medium dish till clean. Place cubed tofu within the dish and put aside to marinate for 10 minutes.
- In the meantime, warmth oil in a big skillet, sauté pan, or wok over medium-high warmth. Add onion, inexperienced beans, garlic, ginger and purple chili pepper, and sauté for 3 minutes.
- Add bell pepper and mushrooms and sauté for an extra 3 minutes.
- Take away tofu from marinade, including tofu to the vegetable combination (reserve the marinade) and sauté for an extra 2 minutes, till greens are simply starting to get tender, however nonetheless crisp and vibrant coloured.
- Whisk the cornstarch into the reserved marinade and add to the pan, and stir gently to mix elements. Prepare dinner for an extra 2-3 minutes, till bubbly and thickened.
- Take away from warmth. Sprinkle with sesame seeds.
- Serve together with your favourite cooked complete grains, reminiscent of brown rice, farro, spelt, or quinoa.
- Makes 4 servings (about 2 cups per serving).
Notes
To discover ways to press tofu, try this weblog.
- Prep Time: 20 minutes
- Prepare dinner Time: 10 minutes
- Class: Entree
- Delicacies: Asian, American
Diet
- Serving Dimension: 1 serving
- Energy: 207
- Sugar: 5 g
- Sodium: 363 mg
- Fats: 11 g
- Saturated Fats: 1 g
- Carbohydrates: 19 g
- Fiber: 5 g
- Protein: 13 g
High 10 Globally Impressed Plant-Primarily based Predominant Dish Recipes
Prompt Pot Mexican Black Beans with Epazote
Mediterranean Potato Bean Olive Salad
Noodle Bowl with Thai Tofu and Greens
Vegan Chana Masala
Chipotle Spice Bowl with Rice
Turmeric Roasted Cauliflower with Hemp Seeds
Greek Black Eyed Peas Vegan Meatballs
Swedish Vegan Waffles
Straightforward Traditional Tomato Bruschetta
Greek Gigantes Beans
As an Amazon Influencer, I earn from qualifying purchases. For extra details about affiliate hyperlinks, click on right here.
