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Nutty Tofu and Green Vegetable Stir Fry

Makes 4 servings

dietitians of canada

Preparation Time: 20 minutes | Cooking time: 30 minutes

1 tbsp Vegetable oil 15 mL
8 oz Firm tofu, cubed 250 g
1 Green bell pepper, thinly sliced 1
1 ½ cups Green beans, trimmed 375 mL
½ tsp Salt 2 mL
4 Cloves garlic, minced 4
1 Onion, chopped 1
1 Tomato, chopped 1
¼ cup Almonds, coarsely ground 50 mL
½ cup Water (approx.), divided 125 mL
½ tsp Granulated sugar 2 mL
½ tsp Ground tumeric 2 mL
½ tsp Ground cumin 2 mL
½ tsp Ground coriander 2 mL
  • In a large skillet, heat oil over medium heat. Lightly brown tofu on all sides, then remove from pan and set aside.
  • Add green pepper, green beans and salt to skillet; stir fry until tender crisp (about 5 minutes. Add garlic, onion, and tomato; stir fry for 5 minutes. Stir in tofu pieces. Stir in almonds, ¼ cup water, and sugar. Reduce heat to low and cook for 5 minutes. Stir in turmeric, cumin and coriander, then the remaining ¼ cup water (add more water if the mixture becomes too dry and sticks to the pan).

Serving Idea: This dish goes well with jasmine rice or noodles

Nutrients per serving

 Calories 149
 Fat 8.9 g
 Sodium 297 mg
 Carbohydrate 13.6 g
 Fibre 3.8 g
Protein 6.8 g
Iron 1.8 mg
Calcium 117 mg
Very high in: Vitamin C
High in:
Folate and magnesium
A source of: Dietary fibre

Diabetes Food Choice Values Per Serving:

1 Fat
1 Meat & Alternatives

Some additional considerations from your WCH Dietitians:

To make this recipe for a main meal, double the amount of tofu to 16 oz (which would ensure serving sizes closer to those in Canada’s Food Guide).

For a lower glycemic index option, consider serving with 1 cup of cooked soba (buckwheat) noodles.

Diabetes Food Choice Values Per Serving, after changes: 2 Carbohydrate, 2  Meat & Alternatives

© Simply Great Food. Dietitians of Canada. 2007. Published by Robert Rose Inc. All rights reserved. Permission to reprint in its entirety. For noncommercial use only.

This information is provided by Women’s College Hospital and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: Dec. 16, 2014

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