Simple Tofu Green Bean Stir Fry

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 a 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.

Share your pictures of any of my recipes on Instagram and use #vnutrition or tag @v.nutrition so I won’t miss it!

5 from 2 votes

Print

Tofu Green Bean Stir Fry

Course Main Course

Cuisine American, Chinese

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

Servings 4

Calories 178.5 kcal

Author Mary Ellen

Ingredients

• 4 cups green beans trimmed
• 14 oz organic 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

1. Using a saute pan or pot with a steamer basket, steam green beans for 8-10 minutes, depending on how crisp you like them.*

2. Meanwhile, add oil in a nonstick pan over medium heat and cook tofu for 5 minutes.

3. Mix sauce ingredients in a bowl until smooth.

4. Flip tofu and cook for another 3-5 minutes until crispy.

5. Add sauce to the tofu and stir continuously until it is thickened.

6. Turn off heat, add cooked green beans, and stir until incorporated. 

7. Serve with some brown rice and enjoy!

Recipe Notes

Feel free to boil green beans if you do not have a steamer. 

Nutrition Facts

Tofu Green Bean Stir Fry

Amount Per Serving

Calories 178.5 Calories from Fat 86

% Daily Value*

Total Fat 9.6g 15%

Total Carbohydrates 13.75g 5%

Dietary Fiber 5g 20%

Protein 13.5g 27%

Vitamin A 31%

Vitamin C 16%

Calcium 31%

Iron 43%

* Percent Daily Values are based on a 2000 calorie diet.

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Mary Ellen

Mary Ellen Valverde MS, a functional medicine nutritionist, received her Master’s degree in Human Nutrition from the University of Bridgeport. Dedicated to helping fight chronic disease through a plant-based diet, she creates lasting lifestyle changes that aid clients in a life of wellness.