Meatless Meal: Veggie Tofu Stir-Fry


Meatless Meals: Tofu Stir-FryGoing meatless at least once a week can reduce your risk of cancer, cardiovascular disease, diabetes and obesity. It will also help reduce your carbon footprint and help our planet. This easy and nutritious meal makes a great meatless (and vegan) alternative in a healthy diet. Brown rice provides plenty of dietary fiber and tofu is an excellent source of protein, omega-3 acids and many other minerals (see details below). Don’t forget to buy your produce locally or opt for organic, especially with tofu.

Ingredients (yields 6-8 servings)

  • 2 cups brown rice
  • 8oz extra firm tofu (preferably organic), cut into 1/2 inch pieces
  • 1 medium eggplant, sliced into 1/2 inch pieces
  • 1 medium white onion, chopped
  • 2 cloves garlic, chopped
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon soy or teriyaki sauce
  • 1 teaspoon fresh or dried oregano, chopped
  • 1 cup white cabbage for garnish, finely cut
  • dash of sea salt and ground pepper
Tofu Stir-Fry

  1. In a saucepan, combine rice and water. Bring to a boil. Reduce heat, cover and simmer for 25-30 minutes.
  2. In large skillet, add olive oil, chopped garlic and onion and saute until soft and lightly golden.
  3. Add eggplant, tofu, salt and soy sauce, stir and saute until both turn golden and slightly crisp.
  4. Sprinkle oregano and stir all ingredients together.
  5. Serve warm on a plate or in a bowl with brown rice and cabbage. Enjoy!

Nutritional and health benefits of tofu:

Tofu is a highly nutritious, protein-rich and versatile food that is made from the curds of soybean milk. 4 ounces of tofu provides 9.2 grams of protein–18.3% of the DV. Recent research on soy protein has shown that regular intake of soy protein can help to lower total cholesterol levels by as much as 30%, lower LDL (bad cholesterol) levels by as much as 35-40%, lower triglyceride levels, reduce the tendency of platelets to form blood clots, and possibly even raise levels of HDL (good cholesterol). Soy foods like tofu have also been shown to be helpful in alleviating the symptoms associated with menopause; they contain phytoestrogens, specifically the isoflavones genistein and diadzein, which can dock at estrogen receptors and act like very, very weak estrogens in a woman’s body. Tofu is a good source of calcium: 4oz supplies about 40% of the daily value and contains approximately 90 calories. Additionally 4oz of tofu is a very good source of iron, providing 33.8% of the DV and also contains 11.0% of the DV for copper. Tofu also provides 14.4% of the DV of omega-3 fatty acids and selenium, which is needed for the proper function of the antioxidant system, which works to reduce the levels of damaging free radicals in the body.

Check out our other meatless meal recipes.

Resources and References: VH Foods, Women’s Health Magazine

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