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Black Bean & Vegetables Stir-fry

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Recipe

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Yield

6 servings

Prep

15 min

Cook

15 min

Ready

35 min
Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
1 ½ tablespoons olive oil
or canola oil, or other vegetable oil
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7 ounces mushrooms
cremini or button, sliced
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1 medium carrots
sliced into thin diagonals
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1 medium sweet potatoes, or yams
diced into 1/4-inch cubes
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2 each scallions, spring or green onions
sliced
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6 ounces tofu
extra-firm or firm
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2 tablespoons soy sauce, sodium reduced
or to taste
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1 ¾ teaspoons sesame oil
or to tase
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1 teaspoon hot chili pepper oil
or to taste
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2 ½ tablespoons sesame seeds
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each red cabbage
thinly sliced
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2 cloves garlic
or to taste, peeled and minced
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1 each -
broccoli stalk, cut into small chunks
*
cup black beans
rinsed and drained
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1 x salt and black pepper
to taste
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Ingredients

Amount Measure Ingredient Features
23 ml olive oil
or canola oil, or other vegetable oil
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202.3 ml/g mushrooms
cremini or button, sliced
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1 medium carrots
sliced into thin diagonals
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1 medium sweet potatoes, or yams
diced into 1/4-inch cubes
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2 each scallions, spring or green onions
sliced
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173.4 ml/g tofu
extra-firm or firm
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3E+1 ml soy sauce, sodium reduced
or to taste
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8.8 ml sesame oil
or to tase
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5 ml hot chili pepper oil
or to taste
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38 ml sesame seeds
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0.3 each red cabbage
thinly sliced
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2 cloves garlic
or to taste, peeled and minced
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1 each -
broccoli stalk, cut into small chunks
*
158 ml black beans
rinsed and drained
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1 x salt and black pepper
to taste
* Camera

Directions

Heat the oil in a large skillet or sauté pan over medium heat.

Stir in the mushrooms, carrot, sweet potato and green onion.

Cook, stirring often, for 8 to 10 minutes, or until the vegetables are tender.

Crumble the tofu into the pan with your fingers.

Stir to mix.

Season the vegetable mixture with the soy sauce, sesame oil, chili oil and sesame seeds.

Stir in the cabbage, garlic, broccoli and black beans to the pan.

Stir until well mixed and cook for 4 to 6 minutes, or until the flavors have fully married together.

Season with more salt and pepper if needed.

Serve warm with steamed rice or boiled noodles if desired.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 144g (5.1 oz)
Amount per Serving
Calories 15347% from fat
 % Daily Value *
Total Fat 8g 12%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 333mg 14%
Total Carbohydrate 5g 5%
Dietary Fiber 5g 19%
Sugars g
Protein 13g
Vitamin A 119% Vitamin C 56%
Calcium 19% Iron 13%
* based on a 2,000 calorie diet How is this calculated?
 

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