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MM-Green Tofu Stir-Fry

MM-Green Tofu Stir-Fry with Cauliflower Rice

© Chef Laura Bonicelli
This MM-Green Tofu Stir-Fry is colorful, crunchy, nutritious, and delicious! The sauce has a mild sweetness and some excellent heat from the ginger and sambal.
5 from 1 vote
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Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Course Dinner, Main Dish - Vegetarian, MM-Green
Cuisine Asian
Servings 4
Calories 140 kcal

Equipment

  • 1 non-stick wok or high-sided skillet

Ingredients
  

  • canola cooking spray
  • 2 cups cauliflower rice
  • 1/4 teaspoon Kosher salt

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  • 1 8- ounce package extra firm tofu
  • 1/2 teaspoon kosher salt
  • canola cooking spray

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  • 1/4 cup reduced-sodium tamari
  • 4 teaspoons Sambal
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons white miso paste

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  • canola cooking spray
  • 1 medium-sized red onion halved and vertically sliced
  • 12 ounces broccoli florets
  • 3 large carrots -- peeled and sliced diagonally peeled and sliced diagonally

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  • 1 zucchini or summer squash cut into half moons
  • 1 cup fresh snow peas

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  • 1 inch long piece fresh ginger minced fine, 1 to 2 tablespoons

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Instructions
 

  • Preheat oven to 425ºF.
  • Drain and cut the tofu into 1-inch cubes. Coat a parchment-covered baking sheet with canola cooking spray. Put the cubed tofu on the tray in a single layer. Sprinkle with salt and spray with cooking spray. Bake for 25 to 30 minutes, until browning and crisping.
  • Mix the tamari, sambal, vinegar, and miso in a small bowl. Set aside. Prep the rest of the ingredients - combining the onion, broccoli, and carrots in one bowl; the zucchini and snow peas in another.
  • Heat a non-stick wok or skillet over medium-high heat. Spray with canola cooking spray. Add in onions, carrots, and broccoli. Stir-fry for 3 minutes
  • Add in the zucchini, snow peas, and miso mixture. Stir fry until vegetables are crisp/tender. Stir in the ginger and continue to stir for one minute. Finally, stir in the cooked tofu. Remove to a serving plate.
  • Wipe the wok clean and spray heat over medium heat. Spray with canola cooking spray. Stir fry the cauliflower to the desired doneness for 1 to 3 minutes. Serve the stir-fry over the cauliflower rice.

Video

Notes

Add your favorite nuts and serve with a mixture of short-grain brown rice and cauliflower rice for an MM-blue version of this dish.

Nutrition

Calories: 140kcalCarbohydrates: 17gProtein: 13gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 1619mgPotassium: 597mgFiber: 5gSugar: 5gVitamin A: 538IUVitamin C: 116mgCalcium: 152mgIron: 2mg
Keyword ginger, miso
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