Nutrition 1 final project
( Modified from: https://www.ilovevegan.com/teriyaki-peanut-tofu-with-stir-fried-veggies-brown-rice/ )
Teriyaki Peanut Tofu with Stir-Fried Veggies & Brown Rice
prep 20 mins, cook 20 mins; total 40 mins. 6 servings
Brown Rice Base
3 cup brown rice
5 cups vegetable broth ( or 5 cup water, 3 tsp vegetable bouillon)
Avocado oil (as needed)
2 cloves of garlic minced
1 cup sweet onion chopped
1.5 cup carrots sliced
2 cups broccoli florets
2 cups baby portabellas sliced
1 orange bell pepper chopped
1.5 cups red cabbage shredded (opt.)
.5 cup celery chopped (opt.)
2 cups fresh kale
1 cup fresh green beans trimmed
(Opt.) Ground ginger (add to liking)
1 block (350g) extra firm tofu
2 tsp sesame oil
Teriyaki Peanut Sauce:
2 tbsp Bragg’s Liquid Aminos
2 tbsp low sodium tamari sauce
1 tbsp sriracha
3 cloves garlic minced
1-2 tbsp brown sugar
1 tbsp peanut butter
2 tbsp sesame oil
Water (as needed)
Prep tofu by slicing into 1 inch thick sheets, press excess moisture out by placing a paper towel between the slices, press the tofu using a heavy item such as a several books on top of a clean plate and let sit while preparing the vegetables.
Preparing the brown rice
Using a saucepan (bring 2.5 cup of vegetable stock to a boil, add 1 cup of brown rice and cook for 55 minutes), rice cooker or Instant Pot: -cook ‘rice’.
Once rice is complete, remove from heat, fluff with a fork and set aside.
Preparing the Teriyaki Peanut Sauce:
In a medium bowl combine ⅛ cup Bragg’s Liquid Aminos, ⅛ cup low sodium tamari sauce, 1 tbsp sriracha, 3 cloves minced garlic, 1 tbsp brown sugar, 1 tbsp peanut butter, 2 tbsp sesame oil and Water (as needed) (Adjust to taste)
Pan-frying the tofu:
Add 1 tbsp of avocado oil to a pan/ wok set to medium-high heat. Add tofu and lightly fry one side, cooking until golden-brown (3-4 minutes) Flip tofu and cook the other side. Once tofu is complete, set cooked cubes in prepared peanut teriyaki sauce til vegetables are cooked.
Stir-frying the vegetables:
Heat 1 tbsp avocado oil in wok set to medium-high heat.
Sauté 2 minced cloves of garlic for a minute until golden, once lightly brown, immediately add 1 cup chopped onion and stir.
Add 2 cups broccoli florets and 1.5 cups sliced carrots, stir and place lid on for 3 minutes stirring periodically.
Add 1 cup sliced mushrooms and ½ orange bell pepper, .5 cup celery and sauté 1-2 minutes.
Add 1.5 cups red cabbage and 2 cups kale cooking until broccoli is tender.
Add a few dashes of soy sauce and toss. Place vegetables in a separate bowl and set aside.
Once vegetables are set aside, braise green beans in oil and a pinch of salt.
Combine ingredients in bowl
Lay down a bed of brown rice/ add rice in the bowl
Top with toasted ground peanuts (opt.)
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