Vegetable and tofu stir-fry with peppers and mushrooms
Vegetable and tofu stir-fry uses 200 g drained firm tofu made with calcium sulfate, 150 g raw red bell pepper, 200 g cultivated white button mushrooms, 100 g onion and 100 g mung-bean sprouts. Weigh the vegetables after removing inedible parts.
The measured base uses 30 g regular soy-and-wheat shoyu and 9 g canola oil. This reduces the earlier unmeasured-spoon impression: weigh the sauce rather than adding several generous tablespoons. No sugar or cornstarch is added.
The batch makes two portions of tofu and vegetables. Serve all the pan liquid and oil with the food. Rice or noodles are separate accompaniments, excluded from the estimate. Different tofu products can have different composition, so use the stated firm calcium-set style.
Cook the sprouts thoroughly rather than using them as a raw garnish. The reference values are an ingredient-based estimate, not a claim about a dietary meal program or ketosis.
Recipe and method from au.atkins.com
Allow approximately 25 minutes in total, including about 20 minutes of active preparation. This is a planning estimate; cooking and cooling depend on the equipment and ingredients.
Nutrition is an ingredient-based estimate per portion: one half of the tofu and vegetables, without rice or noodles. The calculation uses the specified edible weights and USDA reference foods. Optional serving extras are excluded; actual brands and final cooked weight can vary.
Nutrition per serving
- Calories
- ١٣٫٤%٢٦٨٫٢٣kcal
- Protein
- ٤٨٫٨%٢٤٫٣٩g
- Fat
- ٢٠%١٤٫٠١g
- Carbs
- ٧٫٣%١٨٫٩٤g
Daily reference intake
Reference values for adults; individual needs vary. Calories: 2000 kcal. Protein: 50 g. Fat: 70 g. Carbs: 260 g. EU RI
| Cooking time | 25 min |
|---|---|
| Time in the kitchen | 20 min |
| Difficulty | Easy |
| Spiciness | — |
| Cuisine | — |
| Allergens | Cereals containing gluten, Soybeans |
Ingredients
2 servings
Step 1
Drain tofu and weigh 200 g. Cut into cubes. Wash and prepare 150 g red pepper, 200 g white button mushrooms, 100 g peeled onion and 100 g mung-bean sprouts. Keep the sprouts separate initially.
Step 2
Heat 9 g canola oil in a wide nonstick skillet. Add tofu, pepper, mushrooms and onion and stir-fry until the vegetables begin to soften, working in batches if needed.
Step 3
Add 30 g regular shoyu and the mung-bean sprouts. Continue cooking and turning until the sprouts are thoroughly cooked and the vegetables reach the texture you want. Keep all the cooking liquid.
Step 4
Divide the whole mixture, including the pan juices, equally between two plates. Serve promptly with any additional rice or noodles separately.
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