Health Scoop Taste

The Vegetarian Option

YOU, GUYS. MEAT-free dinners can give your palate a clean slate (and are so good for you!) This week we went vegetarian and whipped up a low cal tofu stir fry inspired by The Minimalist Baker. She shares her awesome vegetarian recipe here. (We swapped green beans for broccoli.)

1 14-ounce (396 g) package firm or extra-firm tofu
1 cup broccoli fiorets
1 cup baby carrots
1 diced red pepper
2 Tbsp toasted sesame oil for sautéing (or sub peanut or coconut)
1/4 cup low-sodium soy sauce
1 Tbsp fresh grated ginger
2 Tbsp maple syrup or honey
1 Tbsp cornstarch
(We skipped the brown sugar.)

We dumbed it down for our sake. (Again, here is the original vegetarian recipe)
1.) Preheat oven to 400 degrees F
2.) Drain and dry the tofu (preferably let it sit on paper towels for 15 minutes ~ we did not do this and it still tasted fantastic)
3.) Chop into roughly 1-inch cubes
4.) Arrange tofu on a lightly greased pan and bake for 25 minutes, flipping it over once in the process.
5.) Cook your brown rice
6.) Whisk together the sauce ingredients above
7.) Add the 2 tablespoons of sesame oil to a pan, add the broccoli, carrots, and pepper and cook for 5-7 minutes, stirring often
8.) When the vegetables soften, add the sauce and stir; then add the baked tofu
9.) Cook for 3-5 minutes, stirring often
10.) Serve over brown rice

Why we love the ingredients:

… may help lower “bad” (LDL) cholesterol
… one entire block contains about 180 calories
… it’s made of soy protein and its consumption may decrease body mass index (BMI) and total cholesterol
… 25 g of it can nudge cholesterol levels in the right direction

… Even the leaves are good for you
… Purple and green trumps yellow when picking your bunches
… a day’s worth of vitamin C is found in one cup of chopped broccoli (it’s an immune system booster)

Sesame Oil
… You can put it in your hair to maintain a natural shine (don’t forget to wash it out)
… The zinc in it helps fight colds
… Amateur chefs can sigh in relief when using sesame oil – it’s slower to burn because it has a higher smoke point


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  • Reply
    December 3, 2017 at 6:37 pm

    I’m vegetarian and a tofu lover. This is a great recipe! I’ll surely give it a try.

  • Reply
    December 3, 2017 at 8:25 pm

    Thanks for the wonderful and informative article! I’m starting my own diet this week and looks like I found the perfect recipe for me to get started.

  • Reply
    December 4, 2017 at 5:10 am

    Tofu is a great source of protein. So, tofu with lots of veggies together would be a wholesome meal, as could be guessed. I have to substitute maple syrup with honey as the former is not readily available.

  • Reply
    December 4, 2017 at 5:36 am

    The dangers of too much beef are all too real. Your recipe is tantalizing and is clearly a much healthier option.

  • Reply
    December 4, 2017 at 1:56 pm

    The broccoli as an ingredient makes this dish more appealing to me. I can’t wait to try this. Sounds delish!

  • Reply
    December 10, 2017 at 5:26 pm

    This recipe makes my mouth water! You have done a tremendous job laying it out. Thank you for sharing!

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