This simple Tofu Green Bean Stir Fry is easy to make, healthy, and delicious. It’s vegan, gluten-free, and doesn’t contain MSG like you’d get from many local takeout places. Have the takeout without the guilt!
I know you probably know the feeling of being so tired after a hard day that all you want to do is sit on the couch, watch a little indulgent TV, and order some takeout. I’ve been there, done it (more than I like to admit).
The problem is, after eating some of that takeout, I feel overly full and kind of gross with all the additives and extra sodium that is usually found in there. Ever feel like that too?
If you know what I’m talking about, I’ve got the perfect dish for you today – my Simple Tofu Green Bean Stir Fry.
Healthier than Takeout
The problem with takeout is that I’m never really sure what’s in the sauce or the type and amount of oil they use. When making a homemade version of one of my favorite takeout dishes, I can control exactly what I put in my sauce and how much oil I use.
Brown sauces from Chinese restaurants can contain sugar, MSG, lots of salt, beef/chicken broth, etc. I’m not down with all that stuff so I like to make my own using simple ingredients from my kitchen.
I do use some oil to fry up the tofu which I know some people might not be down with and I get it, I used to feel the same way – that oil was the enemy.
I’m using only 1 TB of healthy oil, and to me, that isn’t a problem. I get the crispiness and tastiness of frying without too many extra calories plus the heart-healthy benefits of extra virgin olive oil.
Simple Tofu Green Bean Stir Fry
I chose string beans because my local Chinese restaurant has a tasty dish I sometimes get with tofu and green beans. Now I can have takeout without feeling guilty.
If Chinese inspired tofu isn’t your thing, check out my Popcorn Tofu or my Tofu Feta – both are totally tasty as well!
I hope you love this recipe as much as I do. If you try it, please come back and leave me a comment below with your feedback and star rating.
Tofu Green Bean Stir Fry
Ingredients
- 4 cups green beans trimmed
- 14 oz organic firm or extra tofu in water drained and pressed (for at least 15 mins) and cut into cubes
- 1 TB extra virgin olive oil
- 1/4 cup vegetable broth or water
- 3 TB tamari or soy sauce if not gluten-free
- 1 TB maple syrup
- 2 tsp onion powder
- 1 TB cornstarch
- 1/2 tsp red pepper flakes optional
Instructions
- Using a saute pan or pot with a steamer basket, steam green beans for 8-10 minutes, depending on how crisp you like them.*
- Meanwhile, add oil in a nonstick pan over medium heat and cook tofu on one side for 5 minutes.
- While the tofu is cooking, mix sauce ingredients in a bowl until smooth.
- Flip tofu and cook for another 3-5 minutes until crispy.
- Add sauce to the tofu and stir continuously until it is thickened.
- Turn off heat, add cooked green beans, and stir until incorporated.
- Serve with some brown rice and enjoy!
Notes
Nutrition
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who helps vegans find ways to make mealtimes easier (and healthier).
When she’s not creating new recipes for her blog, you can find Mary Ellen doting on her two shih tzus or exploring the world with her husband.
Myriam Gendron says
Very yummy recipe! Seasoned the tofu with seasoned salt, garlic powder and powdered ginger, and also added onions and bell peppers. Didn’t even bother with the rice, it was great as-is!
Delicious!! Will be making again 🙂
Myriam Gendron
Mary Ellen says
Hi Myriam! So happy you enjoyed it! Love the addition of the onions and peppers!
Zoe Murray says
Delicious and so easy! I did not use the cornstarch and was out of onion powder so I just finely chopped onions and I added Chinese five spice. The cooking instructions were really what stood out as amazing because I usually find the textures for dishes like these as mushy or tough because everything cooks really differently, but here it was so wonderful. Then again I am a college student and definitely guilty or trying to skip steps to save time or dirty dishes :,)
Seriously though so good and it was vegan which is awesome!
Mary Ellen says
Yay! So happy you like it! I hear you, I did the same as a college student. 🙂
Nancy says
This recipe is great. I’ve been looking for the perfect brown sauce for ‘Chinese’ recipes and I’ve finally found one. Only think I did differently was to add some powder to the sauce. Really tasty! Thank you!
Mary Ellen says
So glad to help with the recipe, Nancy! What kind of powder did you add?