THEME: Stir-fried Tofu and Vegetables with Miso Sauce
Jamie R
Source: FatFreeVegan.com
by SusanV on November 2, 2009
I don't post a lot of stir-fry recipes because, as I've mentioned
before, I tend to make them by feel, adding whatever amounts of
vegetables and sauce feel right. Since I usually use the same basic
ingredients, most of my stir-fries taste about the same. But not this
one. Adding a miso-based sauce to my stir-"fried" veggies (they're
really stir-steamed) took this easy dish to a new level. And if I
hadn't had a tub of miso that I needed to use up, I never would have
thought of it. If you love the rich flavor of mellow white miso,
you're going to love this dish!
The only time-consuming part of this recipe is the chopping. I used
packaged baked tofu (not something I usually buy but I got it on sale
for half-off) and sliced the vegetables extra thin so that they
cooked in a flash. Then, I served the cooked vegetables over
buckwheat soba noodles because they also cook quickly, but if you're
in less of a hurry than I was, brown rice, quinoa, or your favorite
whole grain would also make a nice "bed" for the stir-fry. Just do
serve it on top of something-the sauce is intentionally thin and
plentiful enough to deliver that great miso flavor to whatever's
underneath it.
Having the vegetables pre-chopped and the sauce made is the key to
this quick stir-fry, which cooks for about 5 minutes.
2 teaspoons minced garlic
1 pound baby bok choy
1 large carrot
6 ounces mushrooms
1/2 red bell pepper
8 ounces baked tofu
Sauce
2 tablespoons shiro (white) miso
1 teaspoon cornstarch
1/2 cup water
1 teaspoon sriracha or other chile sauce
1 tablespoon mirin
1 teaspoon agave nectar (or other liquid sweetener)
1/4 teaspoon toasted sesame oil (optional*)
Wash bok choy, cut off the green tops, chop them coarsely, and place
in a bowl. Slice the white parts about 1/2-inch thick and place in
another large bowl. Cut the carrot into matchsticks and add it to the
white bok choy bowl. Slice the mushrooms, and put them with the
carrots. Slice the bell pepper thinly and add it to the bok choy
greens. Dice the tofu and set aside.
Place the miso and cornstarch into a bowl and gradually add the water
as you whisk it to combine smoothly. Add the remaining sauce
ingredients and set aside.
Heat a large non-stick skillet or wok (or regular skillet that has
been rubbed or sprayed lightly with canola oil). When it's hot, add
the garlic and stir for about 30 seconds. Add the white bok
choy/carrot mixture and 2 tablespoons water and cover immediately.
Steam for about 2 minutes. Add the bok choy greens, cover, and cook
until just wilted, about 1-2 minutes. Stir in the tofu and the sauce
and cook until tofu is heated through and sauce is slightly
thickened. Serve immediately over noodles or whole grain.
*The sesame oil adds only 1 gram of fat and 10 calories to the entire
dish (all three servings combined).
Servings: 3
Nutrition Facts
Nutrition (per serving): 169 calories, 51 calories from fat, 6.1g
total fat, 0mg cholesterol, 623.9mg sodium, 820.2mg potassium, 19g
carbohydrates, 4.3g fiber, 9.8g sugar, 13.4g protein, 3.1 points.