RECIPE: Vegan Tofu and Black Bean Stir-Fry

Mar 19, 2018Recipes

 

I have a few go-to vegan recipes that are quick to prepare for a busy weeknight. Budget-friendly and easy to make, you can customize the vegetables to fit your tastes and whatever vegetables are in your fridge that evening.

If you come from a family of carnivores (and no shame if you do!), this is a great recipe to try for a Meatless Monday. The goal is to transition slowly towards more plant-based eating, and this recipe is a sure-fire (and delicious) way to eat more plants. Start with one meatless dinner per week, and slowly work your way up towards more vegetarian or vegan meals throughout the week.

For vegans: Substitute the honey for maple syrup.

 

​RECIPE: Vegan Tofu and Black Bean Stir-Fry

Prep Time 20 mins | cook Time  20 mins | ready in ~40min

Ingredients

1 Tbsp vegetable oil
1/2 medium onion, sliced
2 cloves garlic, finely chopped
1 Tbsp fresh ginger root, finely chopped
1 (454 g /1 lb) package firm tofu, drained and cut into cubes
1 can (540 ml) black beans, drained and rinsed
1/2 cup water
4 Tbsp rice wine vinegar
2 Tbsp honey or maple syrup
2 Tbsp soy sauce
2 tsps cornstarch dissolved in 2 Tbsp water

 

2 medium broccoli crowns, chopped into florets (about 6.5 cups chopped)
2.5 cups fresh mushrooms, chopped
1/2 teaspoon crushed red pepper
2 medium green onions, thinly sliced diagonally

Instructions

  1. In a large skillet, heat oil over medium-high heat. Stir in onions and cook for one minute. Stir in garlic and ginger. Cook for 30 seconds. Stir in tofu, and cook until golden brown. Add black beans and cook until just heated through.
  2. Stir in broccoli florets, cooking for 2 minutes. Stir in mushrooms and crushed red pepper and heat through. Remove from heat.
  3. In a small saucepan, combine water, rice wine vinegar, honey, and soy sauce, and bring to a simmer. Cook for two minutes, then stir in cornstarch and water mixture. Simmer until sauce thickens. Pour sauce over vegetables and tofu. Garnish with scallions.
  4. Serve on top of brown rice or quinoa.

Meet Michelle

Welcome, I'm Michelle! I'm a TV and digital media registered dietitian and Asian cuisine content creator based out of Hamilton, ON Canada!

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