Mango Tofu Stir Fry

May 19, 2023May 19, 20230 2
Mango Tofu Stir Fry packed with flavor and health benefits
in Asian

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

salt
1/2 lb snap peas , ends trimmed , if needed
1 carrot , sliced into long pieces
1 packet firm tofu , cubed
1 tablespoon black bean sauce
1 tablespoon sesame oil
1 tablespoon cornstarch
1 tablespoon soy sauce
2 tablespoons canola oil
fresh ground black pepper or cayenne pepper
1 semi-ripe mango , peeled and seeded , plus
1 semi-ripe mango , peeled , seeded , and small diced
1 jalapeno , seeded
2 limes , juice of
1 orange , juice of
10 medium tomatillos , peeled washed , and diced finely
1 medium ripe tomatoes , finely diced
1 red onion , finely diced
1/2 cup chopped cilantro
salt & freshly ground black pepper

Nutrision Information

Servings Per Recipe
4-6
Calories
220
Sugar
15g
Fat
9g
Mango Tofu Stir Fry is an excellent choice for those who want a flavorful and healthy meal without spending hours in the kitchen. Made with tofu, snap peas, mango, jalapeno, and a mix of vegetables, this dish is perfect for vegans, gluten-free diets and those who want to mix up their typical dinner rotation.Experience a burst of exotic flavor and health benefits in one dish with this Mango Tofu Stir Fry recipe.

Instructions

1.Toss the cubed firm tofu with salt and set aside for 10 minutes.
2.Blister the snap peas and carrots in sesame oil over high heat for 2 minutes, then transfer them to a plate.
3.Add canola oil and black bean sauce to the same pan and stir-fry the tofu until browned on all sides.
4.4.Whisk together the cornstarch and soy sauce until smooth.
5.Add the tomatillos, diced mango, jalapeno, and red onion to the pan and stir-fry for another minute.
6.Pour the soy sauce mixture, orange juice, and lime juice into the pan and bring to a simmer
7.Add the cooked snap peas, carrots, and diced tomatoes to the pan and stir to combine everything well.
8.Garnish with chopped cilantro and diced mango before serving.

PROS

Mango Tofu Stir Fry is perfect for a quick and easy weeknight meal.

It’s an excellent source of protein and fiber with a healthy mix of vegetables and tropical fruit.

The stir fry is low in saturated fat and calories, making it perfect for those looking for a healthy meal.

Also, it’s a vegan and gluten-free recipe.

CONS

When not made correctly, tofu can be bland to some taste buds.

If you’re not a fan of tofu, you can substitute it with chicken or shrimp, but it will alter the dietary and heat content of the dish.

HEALTH & BENEFITS

Mango Tofu Stir Fry is packed with health benefits. It’s a great source of protein, fiber, and iron, which makes it great for those who want to maintain a healthy weight and promote cellular growth and function.
Mango, the primary fruit used in this dish, is rich in vitamins A and C.
It’s loaded with antioxidants that can help protect cells from damage, reduce inflammation, and help support a healthy immune system.
Snap peas are packed with heart-healthy nutrients and are a great source of vitamin K and phosphorus.

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