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Dinner

Stir-fried tofu with green beans and rice

About 493 kcal, 34 g protein, 44 g carbs, and 19 g fat per serving. It’s suitable for dinner and takes about 25 min to prepare.

VeganDairy-freeHigh-protein

Fried tofu with green beans and rice - about 493 kcal per serving
493kcal
34 gprotein (28% of energy)
44 gcarbs
19 gfat
10 gfiber
25 minprep time

Ingredients (1 serving)

  • Plain tofu150 g
  • Green beans150 g (about 1½ cups)
  • Red bell pepper80 g
  • Garlic5 g
  • Soy sauce15 g (about 1 tablespoon)
  • Canola oil5 g (about ½ tablespoon)
  • Dry white rice40 g (about 3½ tablespoons)
  • Seasonings and extras: ginger, chili, salt

Instructions

  1. Cook the rice in salted water according to the package instructions.
  2. Pat the tofu dry, cut it into cubes and fry in oil for 6-8 minutes, until golden. Remove from the pan.
  3. Add the green beans, sliced bell pepper and chopped garlic to the same pan. Pour in 3-4 tablespoons of water and cook covered for 5-6 minutes, until the beans are tender but still crisp.
  4. Add the tofu, soy sauce, ginger and chili. Stir and serve with rice.

Frozen green beans work, too—add them to the pan without thawing and cook for a few minutes longer.

Nutrition information per serving

Per servingAmount
Calories493 kcal
Protein33.8 g
Carbs44 g
of which sugars8.5 g
Fiber9.9 g
Fat19 g
of which saturated2.6 g
Salt2.2 g

We calculated the calories and macros using the listed weights and our calorie chart. Protein provides 28% of the energy, carbs 36%, and fat 35%. Weights are for ingredients in the form specified in the recipe: groats, rice, and pasta are weighed dry, and meat and fish raw, unless the recipe says otherwise.

Which meal plans include this recipe

You’ll find this recipe in ready-made meal plans for 7 days, with servings tailored to the plan’s calorie content:

Nutrition information is approximate and depends on the specific products and preparation method. This recipe is for informational purposes and does not replace an individual diet plan from a dietitian. How we calculate recipe calories.

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