|Nutritional Guidelines (per serving)|
|Servings: about 3-4 servings|
|Amount per serving|
|% Daily Value*|
|Total Fat 11g||14%|
|Saturated Fat 2g||8%|
|Total Carbohydrate 29g||11%|
|Dietary Fiber 8g||29%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Use any kind of Swiss chard you like in this super healthy vitamin and protein-rich vegetable stir-fry recipe. With tofu, mushrooms, and a bit of soy sauce, it's a simple and easy vegetarian and vegan recipe for a basic meal. To make this recipe gluten-free too, simply omit the soy sauce or use a gluten-free tamari.
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1/2 10-ounce block firm or extra firm tofu, drained and pressed
- 1 tsp soy sauce (or gluten-free tamari)
- 6-8 button mushrooms, sliced
- 1 large bunch Swiss chard, any kind, chopped
- 1/2 tsp sesame oil
- 1/4 tsp sea salt (or to taste)
- Dash cayenne pepper (optional)
- Gather the ingredients.
- Heat the olive oil in a large skillet over medium heat. Add the garlic and heat for just a minute or two, until lightly browned. Add the chopped tofu and heat until lightly golden brown on all sides, stirring occasionally as needed.
- Once the tofu is almost cooked, add a splash of soy sauce, stirring to coat the tofu well, then add the mushrooms.
- Heat the mushrooms with the tofu for another minute, then add the chopped Swiss chard. Drizzle with sesame oil, and stir, then sprinkle with a bit of sea salt and a dash of cayenne pepper. Allow the Swiss chard to cook down just a bit, until slightly wilted but still tender, rather than soft.
Variations, Cooking Tips, and Serving Suggestions
A steaming bowl of a simple miso soup would nicely round out this simple stir-fry.
Instead of pairing this stir-fry with rice, add a bit more sesame oil and soy sauce, and toss with cooked Asian noodles. Try rice noodles, udon noodles or soba noodles.
For a spicier kick, add a touch of hot sauce, such as an Asian sriracha sauce.
Toss any leftovers with quinoa and a sesame vinaigrette or a Japanese ginger dressing to turn into an Asian-inspired quinoa salad.
Can't find Swiss chard? Try it with Napa cabbage (you'll need to lengthen the cooking time a bit) or even beet greens.
Don't throw out those Swiss chard stems! besides adding them to the pot whenever you next make a soup or vegetable broth, Swiss chard stems can also be roasted into a cheesey side dish. Here's how: Roasted Swiss chard stem gratin recipe