Mandy Croft
Tofu and green bean stir-fry is a flavorful and nutritious plant-based dish that can be prepared quickly, making it an excellent option for busy weeknights. This recipe combines the satisfying crunch of garlic-seasoned green beans with crispy, protein-packed tofu, all coated in a vibrant, Asian-inspired sauce. Ready in about 30 to 40 minutes, it offers both a wholesome meal and the flexibility to serve with your choice of rice, quinoa, or noodles. 
Ingredients Overview
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Tofu: Firm or extra-firm tofu is essential for achieving a crispy texture without falling apart. Extra-firm tofu has less water content and typically provides more protein by weight. Pressing the tofu before cooking helps remove excess moisture, enhancing crispiness.
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Green Beans: Also known as French beans or snap beans, fresh green beans bring crunch and vibrant color to the dish. Choose fresh, bright green beans without blemishes for the best taste.
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Garlic: Freshly minced garlic infuses the stir-fry with a fragrant and savory base flavor.
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Oils: Avocado oil is preferred for its neutral flavor and high smoke point, which suits stir-frying well. Toasted sesame oil adds a distinctive, nutty aroma and is typically added to the sauce for finishing.
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Sauce Components: The sauce mixes tamari or soy sauce (choose gluten-free tamari for gluten-sensitive diets), a touch of sweetness from honey or vegan alternatives like maple syrup/agave, rice vinegar for acidity, ground or fresh ginger for kick, cornstarch to thicken, and toasted sesame oil for flavor depth.
How to Make Tofu and Green Bean Stir-Fry
Step 1: Prepare the Tofu
Drain and press the tofu to remove excess liquid. Cut into approximately ¾-inch cubes. This ensures that tofu crisps nicely when cooked.
Step 2: Make the Sauce
In a small bowl, combine cornstarch and water to make a slurry. Whisk in tamari or soy sauce, rice vinegar, honey (or substitute), ground ginger, and toasted sesame oil. Set aside.
Step 3: Cook the Tofu
Heat 1 tablespoon of avocado oil in a large skillet or wok over medium-high heat. Add tofu cubes and season lightly with salt and pepper. Cook undisturbed for about 5 minutes to develop a golden-brown crust. Flip and cook the other side for 3 minutes; toss gently to crisp all sides. Remove tofu and set aside.
Step 4: Sauté Green Beans and Garlic
In the same pan, add the remaining tablespoon of avocado oil. Add minced garlic and green beans, sautéing for around 8 minutes until the beans are tender-crisp and flavorful.
Step 5: Combine and Coat
Return tofu to the pan, lower the heat, and pour the prepared sauce over the tofu and green beans. Toss gently to coat everything evenly. The cornstarch will thicken the sauce as it heats, creating a light glaze.
Step 6: Serve
Enjoy the stir-fry on its own or over steamed rice, quinoa, or noodles for a more filling meal.
Nutritional Benefits
Green Beans
Green beans are rich in several vital vitamins including C, A, K, B6, E, and various B-vitamins. They are also packed with essential minerals like calcium, iron, manganese, phosphorus, potassium, and zinc. High in dietary fiber (about 4 grams per cup), green beans support heart health, improve blood sugar regulation, and aid digestive function.
Tofu
Tofu offers a significant plant-based protein source, delivering about 8 grams per 100 grams serving. It is also abundant in micronutrients such as calcium, manganese, copper, selenium, vitamin A, phosphorus, iron, magnesium, and zinc. Isoflavones in soy, the base of tofu, have been linked with benefits such as improved cholesterol profiles, heart health, fertility, and reduced cancer risk.
Tips and Variations
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Protein Options: While tofu is the star here, you can substitute with shrimp, chicken, or beef if desired. Adjust cooking times accordingly.
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Vegan Substitutions: Replace honey with maple syrup or agave nectar for a strictly vegan dish.
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Thickeners: If cornstarch is unavailable, potato starch or all-purpose flour can work as thickening agents, adjusting quantities as needed.
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Additional Veggies: Feel free to add bell peppers, onions, or mushrooms for extra flavor and nutrition.
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Crispier Tofu Alternative: Baking tofu coated with soy sauce and nutritional yeast offers a different texture and flavor experience while achieving crispiness.
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Storing Leftovers: Store in an airtight container in the refrigerator for up to 3 days and reheat on the stovetop or microwave.
Final Thoughts
This tofu and green bean stir-fry offers a quick, nutritious, and flavorful meal perfect for those seeking plant-based dinner options. Its harmonious balance of crisp vegetables, savory sauce, and protein-rich tofu makes it satisfying and heart-healthy. With straightforward preparation and versatile serving options, it’s an ideal recipe for anyone looking to incorporate more whole foods and vegetables into their diet without spending hours in the kitchen.
Enjoy creating this easy stir-fry and savor every bite of this plant-based delight!
