Balsamic Tofu Vegetable Medley Recette

Celebrate spring with this vibrant and healthy Balsamic Tofu Vegetable Medley! Inspired by a 2008 Clean Eating Magazine recipe, this dish is bursting with fresh flavors. Enjoy tender tofu, crisp-tender asparagus, and sweet mango, all tossed in a tangy balsamic-teriyaki glaze. A quick and easy weeknight meal, perfect for vegetarians and healthy eaters alike.

Préparation 15 min

Cuisson 30 min

Calories 143.2 kcal

Protéines 19g

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L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour Balsamic Tofu Vegetable Medley

14 oz (400g) firm or extra-firm tofu
Celery Ribs
1/2 cup chopped red onion
Garlic Cloves
1 cup sliced bell peppers (any color)
1 lb (450g) asparagus spears
Broccoli Florets
Green Beans
1 cup chopped mango
1/4 cup teriyaki sauce
2 tablespoons balsamic vinegar
1/4 teaspoon red pepper flakes
cooking spray
1 cup cooked brown rice per serving

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Comment préparer Balsamic Tofu Vegetable Medley

Spray a large wok or pot with cooking spray and heat over medium heat.
Add 14 oz (400g) firm or extra-firm tofu, pressed and cubed, and sauté for 5 minutes until lightly browned. Remove tofu from the wok and set aside.
Add 1 lb (450g) asparagus spears, trimmed, 1 cup sliced bell peppers (any color), 1/2 cup chopped red onion, and 1 cup chopped mango to the wok. Sauté for 5 minutes until vegetables are tender-crisp.
Stir in 1/4 cup teriyaki sauce, 2 tablespoons balsamic vinegar, and 1/4 teaspoon red pepper flakes (or to taste).
Return the tofu to the wok and cook for an additional 3-5 minutes, allowing the flavors to meld.
Serve immediately over 1 cup cooked brown rice per serving, or enjoy on its own.

Nutrition Information (Approximate per serving)

Sodium

23 g

Sugar

54g

Fat

Carbs

Recipe Tags (Choose a tag and find related recipes!)

30 Minutes Or Less Time To Make Course Main Ingredient Preparation Occasion Main Dish Vegetables Easy Spring Vegan Vegetarian Dietary Seasonal Stir Fry Inexpensive Asparagus Broccoli Technique

Questions fréquentes

Combien de temps faut-il pour préparer Balsamic Tofu Vegetable Medley ?

Balsamic Tofu Vegetable Medley prend environ 45 minutes du début à la fin — environ 15 minutes de préparation et 30 minutes de cuisson.

Combien de calories contient Balsamic Tofu Vegetable Medley ?

Balsamic Tofu Vegetable Medley contient environ 143.2 calories par portion, avec environ 19 g de protéines, 7 g de glucides et 5 g de lipides.

De quels ingrédients ai-je besoin pour Balsamic Tofu Vegetable Medley ?

Les principaux ingrédients de Balsamic Tofu Vegetable Medley sont Tofu, Celery Ribs, Onion, Garlic Cloves, Red Bell Pepper, Asparagus. Consultez la liste complète avec les quantités ci-dessus.