Corn, Bean and Zucchini Tofu Stir-Fry

Hey there, foodie friends! 🌟 Get ready to join me on a culinary adventure as we dive into my latest kitchen creation: the mouthwatering Corn, Bean, and Zucchini Tofu Stir Fry! As a dad and a lover of all things delicious, I’m always on the lookout for meals that are not only tasty but also packed with goodness. And let me tell you, this stir fry ticks all the boxes! It’s colorful, it’s flavorful, and best of all, it’s a breeze to whip up.

Try this recipe: Vegan Herby Lemon Tofu Salad Bowl

What you’ll need…

Serves 2

For the sauce:

• 2 tbsp. tamari
• 2 tsp. maple syrup
• 4 tsp. rice wine vinegar
• 1 tsp. chili sauce
• 1 tsp. toasted sesame oil
• 1 small clove garlic, finely grated
• 1 tsp. ginger, finely grated

For the tofu:

• 7 oz. (200g) firm tofu, pressed & diced
• 2 tsp. tamari
• 2 tsp. cornstarch
• 2 tsp. olive oil

For the stir fry:

• 1.4 oz. (40g) cashew nuts
• 7 oz. (200g) zucchini, sliced
• 3.5 oz. (100g) fine green beans
• 4 green onions, sliced
• 4.2 oz. (120g) corn kernels

To serve:

• 10.6 oz. (300g) cooked basmati rice, to serve
• 1 tbsp. cashew nuts, chopped
• 1 tbsp. green onions, sliced
• 1 tbsp. cilantro, finely chopped

In this vibrant stir fry, tofu takes the spotlight as our protein hero, bringing a hearty texture and subtle flavor that pairs perfectly with the medley of fresh veggies. Pressed and diced, firm tofu transforms into crispy golden nuggets, absorbing all the savory goodness of the sauce. Alongside tofu, we feature a colorful trio of corn, beans, and zucchini, sourced locally whenever possible to ensure peak freshness and flavor. From the sweet crunch of corn kernels to the tender crispness of green beans and zucchini slices, each bite is a celebration of summer’s bounty. Together, these key ingredients create a dish that’s not only delicious but also packed with nutrients, making it a winner for the whole family – even the most tofu-skeptical members!

Try this recipe: Crispy Herb Tofu Sandwich

What you’ll need to do

Prep: 10 mins Marinate: 30 mins Cook: 15 mins

Try this recipe: Green Beans and Tofu Stir-fry With Roasted Peanuts

1. Prepare the Sauce: In a mixing bowl, combine tamari, maple syrup, rice wine vinegar, chili sauce, toasted sesame oil, grated garlic, and grated ginger. Stir well to combine and set aside.
2. Marinate and Coat the Tofu: Place diced tofu in a shallow dish and marinate in tamari for at least 30 minutes. Once marinated, coat the tofu evenly in cornstarch.
3. Cook the Tofu: Heat olive oil in a non-stick skillet or wok over medium-high heat. Sauté the tofu until golden and crispy on all sides. Once cooked, remove the tofu from the skillet and set aside.
4. Toast the Cashews: In the same skillet, add the cashew nuts and toast until fragrant and lightly browned. Once toasted, remove the cashews from the skillet and set aside.
5. Stir Fry the Vegetables: Now, add the sliced zucchini, fine green beans, sliced green onions, and corn kernels to the skillet. Stir-fry for 2-3 minutes until the vegetables are tender yet still crisp. Return the cooked tofu to the skillet.
6. Combine and Serve: Pour the prepared sauce over the vegetables and tofu in the skillet. Stir well to coat everything evenly in the sauce. Cook for an additional 2-3 minutes, allowing the sauce to thicken slightly. Serve the stir-fry over cooked basmati rice and garnish with chopped cashew nuts, sliced green onions, and finely chopped cilantro. Enjoy your delicious and nutritious meal!

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Some possible substitution/improvisation ideas

Here are some substitution and improvisation ideas for the recipe:

1| Protein Substitutions:

• Instead of tofu, you can use tempeh or seitan for a different plant-based protein option.
• For a non-vegan version, you can substitute tofu with chicken breast or shrimp.

2| Vegetable Variations:

• Feel free to swap out or add different vegetables based on your preference or what’s in season. Bell peppers, broccoli, carrots, or snap peas would all work well in this stir-fry.
• If you’re not a fan of zucchini, you can use eggplant or mushrooms as a substitute.

3| Sauce Modifications:

• Adjust the sauce to your taste preferences by adding more or less of the maple syrup, chili sauce, or rice wine vinegar.
• For a spicier kick, you can increase the amount of chili sauce or add some crushed red pepper flakes.

4| Nut Options:

• If you have a nut allergy or prefer a different texture, you can omit the cashew nuts altogether or replace them with almonds, peanuts, or sunflower seeds.
• Toasted sesame seeds can also be used as a nut-free alternative for added crunch and flavor.

5| Grain Alternatives:

• Instead of serving the stir-fry over basmati rice, you can use quinoa, brown rice, cauliflower rice, or noodles such as rice noodles or soba noodles.

6| Additional Flavorings:

• Enhance the flavor profile of the dish by adding fresh herbs like basil or mint at the end of cooking.
• A squeeze of lime juice or a splash of soy sauce can add extra depth of flavor to the stir-fry.

Feel free to get creative and customize the recipe to suit your dietary preferences and taste preferences!

Try this recipe: Vegan Tofu Meatballs

Some useful tips for the recipe

Here are some useful tips to enhance your cooking experience with the Corn, Bean, and Zucchini Tofu Stir Fry:

1. Pressing Tofu: Before marinating the tofu, make sure to press it to remove excess moisture. This will help the tofu absorb the flavors of the marinade better and achieve a firmer texture when cooked.
2. Cornstarch Coating: When coating the tofu in cornstarch, ensure that each piece is evenly coated. This will create a crispy outer layer when frying and add texture to the dish.
3. Hot Skillet: To achieve a nice golden crust on the tofu, make sure the skillet or wok is hot before adding the tofu. This will help prevent sticking and ensure even cooking.
4. Stir-Frying Veggies: When stir-frying the vegetables, cook them quickly over high heat to retain their crispiness and vibrant colors. Avoid overcooking to maintain their texture and nutrients.
5. Sauce Consistency: Adjust the thickness of the sauce to your preference by adding more or less cornstarch. If you prefer a thicker sauce, increase the amount of cornstarch slurry; for a thinner sauce, reduce the amount of cornstarch.
6. Garnishing: Don’t forget to garnish your stir-fry with chopped cashew nuts, green onions, and cilantro before serving. These fresh toppings add a burst of flavor and texture to the dish.
7. Meal Prep: This stir-fry recipe is great for meal prep. You can marinate the tofu and prepare the sauce in advance, then simply stir-fry the vegetables and tofu when ready to eat for a quick and easy meal.
8. Customization: Feel free to customize the recipe by adding your favorite vegetables or adjusting the level of spice in the sauce to suit your taste preferences.

By following these tips, you’ll be able to create a delicious and satisfying Corn, Bean, and Zucchini Tofu Stir Fry that’s sure to impress!

Try this recipe: Vegetables and Tofu Stir Fry

Some serving suggestions

Here are some serving suggestions to complement your Corn, Bean, and Zucchini Tofu Stir Fry:

1. Rice Variations: Serve the stir-fry over cooked basmati rice for a classic pairing. You can also try jasmine rice, brown rice, or quinoa for a nutritious twist.
2. Noodle Bowls: Create a noodle bowl by serving the stir-fry over cooked rice noodles, soba noodles, or udon noodles. Garnish with sesame seeds and chopped green onions for extra flavor.
3. Leafy Greens: Add a bed of fresh leafy greens such as spinach, kale, or arugula to your serving bowl before adding the stir-fry. The heat from the dish will wilt the greens slightly, adding freshness and nutrition.
4. Grain Bowls: Build a grain bowl with a base of cooked grains like farro, barley, or bulgur, then top with the stir-fry and your favorite toppings such as avocado slices, cherry tomatoes, and sliced cucumbers.
5. Asian-Inspired Side Dishes: Serve the stir-fry alongside traditional Asian side dishes like steamed dumplings, spring rolls, or edamame for a complete and satisfying meal.
6. Pickled Vegetables: Add a tangy contrast to the stir-fry by serving it with pickled vegetables such as pickled radishes, carrots, or cucumbers. The acidity will help balance the flavors of the dish.
7. Sauces and Condiments: Offer a selection of sauces and condiments such as soy sauce, sriracha, or hoisin sauce on the side for diners to customize their meal according to their taste preferences.
8. Fresh Herbs: Sprinkle chopped fresh cilantro, Thai basil, or mint over the stir-fry just before serving for a burst of freshness and aroma.

These serving suggestions will elevate your Corn, Bean, and Zucchini Tofu Stir Fry into a delightful and satisfying meal that’s perfect for any occasion!

Try this recipe: Vegetable and Tofu Skewers

Some storage suggestions

Here are some storage suggestions to help you keep your Corn, Bean, and Zucchini Tofu Stir Fry fresh and flavorful:

1. Refrigeration: Allow any leftover stir-fry to cool to room temperature before transferring it to an airtight container. Store it in the refrigerator for up to 3-4 days.
2. Freezing: While tofu can be frozen, its texture may change slightly upon thawing. If you plan to freeze the stir-fry, consider omitting the tofu and adding it fresh when reheating. Freeze the stir-fry in portion-sized containers for up to 1-2 months.
3. Reheating: When ready to enjoy your leftovers, reheat the stir-fry in a skillet or microwave until heated through. If the sauce has thickened too much upon refrigeration, you can add a splash of water or vegetable broth to loosen it up.
4. Meal Prep: If you’re preparing the stir-fry in advance for meal prep, store the components separately to maintain freshness. Keep the sauce, cooked tofu, and chopped vegetables in separate containers in the refrigerator and assemble the stir-fry just before serving.
5. Enjoying Cold: Leftover stir-fry can also be enjoyed cold as a refreshing salad. Toss it with fresh leafy greens and a squeeze of lime juice for a quick and tasty meal on the go.
6. Customizing: Use leftover stir-fry as a filling for wraps, sandwiches, or tacos for a creative twist on leftovers. Add some fresh avocado slices or shredded cabbage for extra flavor and texture.

By following these storage suggestions, you can ensure that your Corn, Bean, and Zucchini Tofu Stir Fry stays delicious and satisfying even after it’s been stored for later enjoyment!

Try this recipe: Tofu Caesar Summer Rolls

And there you have it, folks! My Corn, Bean, and Zucchini Tofu Stir Fry is officially ready to make its debut on your dinner table. Whether you’re cooking for a hungry family or simply treating yourself to a solo feast, this dish is guaranteed to satisfy. So next time you’re craving something deliciously different, why not give this recipe a try? Trust me, your taste buds will thank you! Until next time, happy cooking! 🌟🍲

Corn, Bean and Zucchini Tofu Stir-Fry

This vibrant and flavorsome stir fry is a celebration of fresh vegetables and tofu, perfectly seasoned and served over a bed of fluffy basmati rice. Packed with plant-based protein and bursting with colors and textures, it's a dish that will delight your taste buds and nourish your body.

Cooking Method: Stir Fry Cuisine: Asian Courses: Dinner, Lunch Recipe Keys: Dairy Free High Protein Vegan

Print Recipe

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Prep Time 10 mins Cook Time 15 mins Rest Time 30 mins Total Time 55 mins Difficulty: Intermediate Servings: 2 Estimated Cost: 10 Calories: 639 Best Season: Spring

Ingredients

Servings

For the sauce

• 2 tbsp tamari
• 2 tsp maple syrup
• 4 tsp rice wine vinegar
• 1 tsp chili sauce
• 1 tsp toasted sesame oil
• 1 small clove garlic, finely grated
• 1 tsp ginger, finely grated

For the tofu

• 7 oz firm tofu, pressed and diced (200g)
• 2 tsp tamari
• 2 tsp cornstarch
• 2 tsp olive oil

For the stir fry

• 1.4 oz cashew nuts (40g)
• 7 oz zucchini, sliced (200g)
• 3.5 oz fine green beans (100g)
• 4 green onions, sliced
• 4.2 oz corn kernels (120g)

To serve

• 10.6 cooked basmati rice, to serve (300g)
• 1 tbsp cashew nuts, chopped
• 1 tbsp green onions, sliced
• 1 tbsp cilantro, finely chopped

Instructions

1. Combine all sauce ingredients together in a bowl, stir to combine and set aside.

2. Marinate the diced tofu in tamari for at least 30 minutes, then coat in cornstarch.

3. Add the olive oil to a non-stick skillet or wok, sauté the tofu until golden and crispy, then remove from the skillet and set aside.

4. Stir-fry the cashews until fragrant and lightly browned, then remove from the skillet and set aside.

5. Now add the zucchini, green beans, green onions and corn kernels and stir fry for 2-3 minutes. Add the tofu back to the pan, pour the sauce over the vegetables and tofu, and stir well.

6. Serve the stir-fry over cooked rice, garnished with chopped cashew nuts, green onions and cilantro.

   

Nutrition Facts

Servings 2

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Amount Per Serving

Calories 639kcal

% Daily Value *

Total Fat 23g36%

Total Carbohydrate 84g29%

Dietary Fiber 7g29%

Protein 24g48%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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