|Nutritional Guidelines (per serving)|
|Servings: 3 to 4|
|Amount per serving|
|% Daily Value*|
|Total Fat 9g||12%|
|Saturated Fat 1g||7%|
|Total Carbohydrate 5g||2%|
|Dietary Fiber 2g||8%|
|Total Sugars 1g|
|Vitamin C 9mg||46%|
|*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.|
Stir-fries are a great way to get a healthy meal on the table that the whole family will love. And when you need to satisfy a vegetarian, vegan, or even a family member that is gluten free, a vegetable and tofu stir-fry is a tasty solution. With Swiss chard, tofu, mushrooms, and a bit of soy sauce or tamari, this recipe is a simple but delicious meal that is quick to put together. And, you can feel good about serving this vitamin- and protein-rich vegetable stir-fry as chard has more fiber, protein, calcium, and fiber than kale. This tofu and vegetable stir-fry is great over brown rice; serve a steaming bowl of miso soup to round out the meal.
2 tablespoons olive oil
2 cloves garlic, minced
1/2 block (10 ounces) firm or extra firm tofu (drained, pressed, and cut into cubes)
1 teaspoon soy sauce or tamari
6 to 8 button mushrooms (sliced)
1/2 teaspoon sesame oil
1/4 teaspoon sea salt (or to taste)
Dash of cayenne pepper
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 cubed tofu and cook until lightly golden brown on all sides, stirring occasionally as needed.
Once the tofu is almost cooked, add a splash of soy sauce or tamari, stirring to coat the tofu well.
Add the mushrooms and cook with the tofu for another minute.
Add the chopped Swiss chard. Drizzle with the sesame oil and stir.
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.
Serve immediately over brown rice and enjoy.
- If Swiss chard isn't available, you can substitute spinach or kale, as well as Napa cabbage (you'll need to lengthen the cooking time a bit) or even beet greens.
- Don't throw out the Swiss chard stems—add them in your next batch of soup or vegetable broth, or roast the Swiss chard stems for a delicious side dish.
- 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 spicy kick, add a touch of hot sauce, such as an Asian sriracha sauce.
- Toss any leftovers with quinoa to turn the stir-fry into an Asian-inspired quinoa salad. Drizzle with a sesame vinaigrette or a Japanese ginger dressing for added moisture and flavor.