Tofu Vegetable Stir-Fry

Posted by Jennifer (the student)

Adapted From Eat To Live By Joel Fuhrman M.D.

This is the recipe I used for my dinner in yesterdays WIAW post. This is the second time I have made this dish in two weeks, I guess we must like it. 🙂

Ingredients for Tofu

  • 14 oz extra firm tofu, cubed
  • 1 Tbsp Bragg liquid aminos
  • 1Tbsp Asian black vinegar (I buy from the Asian market)
  • ½ tsp crushed red pepper flakes
  • 1 Tbsp lemon pepper
  • ¼ cup unhulled sesame seeds

Ingredients for Quinoa

  • 2 cups of vegetable broth
  • 1-cup quinoa

Ingredients for Sauce

  • 1/3 cup 100% apricot spread
  • ¼ cup unsalted natural peanut butter
  • 2 Tbsp chopped fresh ginger
  • 1 clove garlic, minced
  • 1/3-cup water
  • ¼ cup Asian vinegar
  • 1 tsp cornstarch
  • ¼ tsp crushed red pepper flakes

Ingredients of Vegetable Portion of the Stir-Fry

  • 2 Tbsp water
  • ½ sweet onion, chopped
  • 4 cups small broccoli florets
  • 2 carrots, peeled and cut diagonally into 1/3-inch pieces
  • 1 medium red bell pepper, seeded and cut into 1-inch squares
  • 1 medium green bell pepper, seeded and cut into 1-inch squares
  • 1-cup snow peas, strings removed
  • 1-cup bok choy, cut into bite-size pieces
  • 3 cups fresh mushrooms, stems removed, sliced
  • 1-pound fresh spinach
  • 1-cup raw cashews

Marinate tofu for 30 minutes in liquid aminos, Asian black vinegar, red pepper flakes and lemon pepper. While the tofu marinates, cook the quinoa. Mix vegetable broth and quinoa in a saucepan and bring to a boil. Reduce to a simmer, cover and cook until the broth is absorbed. Set aside.

Preheat oven to 350 degrees. Toss the marinated tofu with the sesame seeds. Bake the sesame-coated tofu in a nonstick baking dish for 30 to 40 minutes, until golden.

To make the sauce, place all the ingredients in a food processor and blend until smooth. Transfer to a small dish and set aside.

In large wok heat water, add onion, broccoli, carrots, bell peppers and peas sauté for 5 minutes. Add more water if necessary to prevent scorching. Add bok choy and mushrooms, cover and simmer until vegetables are just tender. Remove the cover and cook off most of the water. Add spinach and toss until wilted.

Add the sauce and stir until all the vegetables are glazed and the sauce is hot and bubbly, about 1 minute. Add in the cashews and baked tofu. Serve over a bed of quinoa. Enjoy!

This recipe said it was 4 servings but we got 6 to 8 servings out of it.

♥ ♥

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White Bean & Mushroom Soup

Posted by Jennifer (the student)

We so rarely have rain in southern California. Whenever it rains I start planning all the soups and stews I want to make. Yesterday was the perfect day for soup but unfortunately I did not have time. Of course, today is a sunny and warm day. Despite the warm weather, I still want my soup fix.

This soup is simple to make and is full of vegetables and fiber. Enjoy!

INGREDIENTS:

* 2 Tbsp olive oil

* 1 sweet onion, diced

* 1 pound mushrooms, trimmed & sliced

* 1 pound new potatoes, chopped

* 4 celery stalks, diced

* 3-15 oz cans white beans (cannellini), drained & rinsed

* 1 garlic clove, diced

* 2 bay leaves

* 16oz low-sodium vegetable broth

* 1 lemon, juiced

* 1 ½ cup almond milk (any milk you like)

* salt and pepper

DIRECTIONS:

  1. In a large stockpot, heat olive oil over medium heat and add in onions. Sauté for 5 minutes.
  2. Then add mushrooms, potatoes and celery. Mix to combine and cook for 7-10 minutes more with a lid.
  3. Add beans, garlic and bay leaves. Combine and cook for 5 minutes.
  4. Pour in vegetable broth and bring to a boil. Cover, reduce heat and simmer for 25 minutes.
  5. Add milk and simmer for another 5 minutes. Season with salt and pepper and mix in lemon juice. Serve.

 ♥ ♥