Cropedia:Green Bean, Red Pepper and Smoked Tofu Stir Fry
Green bean, Red pepper and Smoked Tofu Stir Fry - Vegan
'*' These items can be purchased from the UBC Farm or LFS Orchard Garden
This recipe serves 1. For larger parties, simply multiply the recipe according to the number of guests.
Ingredients
1 Tbsp. canola oil
1 oz. onion, red, diced
3 oz. *green beans
2 oz. red peppers, cut in ¼ inch strips
2 oz. smoked tofu, cubed
1 tsp. *garlic, chopped fine or pressed
1 tsp. ginger, grated fine
1 Tbsp. soy sauce
½ tsp. sesame seed oil
1 Tbsp. oyster sauce
1 tsp. corn starch
1 tsp. black sesame seeds
1 tsp. green onion, chopped
Method
- Heat the oil in a wak or skillet on high. Once hot, add the onion, and red pepper. Cook about 1 min.
- Add garlic and ginger. Cook about 1 min.
- Add beans. Cook about 1 min.
- Add, soy sauce, oyster sauce and tofu. Cook 2-3 min.
- Add cornstarch. Cook 1 min.
- Add green onion and black sesame seeds and remover from heat.
Nutritional Analysis- Diet Analysis Plus By: Sophia Baker-French, BSc
Green bean, Red pepper and Smoked Tofu Stirfry
1 Serving= 10.17 oz. (288.33 g)
ENERGY
Kilocalories 283.41 kcal
Protein 9.54 g
Carbohydrate 20.69 g
Fat, Total 19.67 g
FAT
Saturated Fat 1.89 g
Monounsaturated Fat 10.22 g
Polyunsaturated Fat 5.96 g
Trans Fatty Acid 0.05 g
Cholesterol 0 mg
ESSENTIAL FATTY ACIDS
Omega-6 Linoleic 4.51 g
Omega-3 Linolenic 1.43 g
CARBOHYDRATES
Dietary Fiber, Total 4.91 g
Sugar, Total 8.42 g
OTHER
Weight 288.33 g
Water 0.23 L
Alcohol 0 g
VITAMINS
Thiamin 0.17 mg
Riboflavin 0.18 mg
Niacin 1.96 mg
Vitamin B6 0.41 mg
Vitamin B12 0 µg
Folate (DFE) 75.78 µg
Vitamin C 86.31 mg
Vitamin D (ug) 0 µg
Vitamin A (RAE) 120.28 µg
Vitamin A (IU) 2,392.26 IU
alpha-tocopherol (Vit E) 3.69 mg
MINERALS
Calcium 191.65 mg
Iron 2.81 mg
Magnesium 61.52 mg
Potassium 490.83 mg
Zinc 1 mg
Sodium 1,347.5 mg