Black Bean & Vegetables Stir-fry
.
Yield
6 servingsPrep
15 minCook
15 minReady
35 minLow 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 |
|
| 7 | ounces |
mushrooms
cremini or button, sliced |
|
| 1 | medium |
carrots
sliced into thin diagonals |
|
| 1 | medium |
sweet potatoes, or yams
diced into 1/4-inch cubes |
|
| 2 | each |
scallions, spring or green onions
sliced |
|
| 6 | ounces |
tofu
extra-firm or firm |
|
| 2 | tablespoons |
soy sauce, sodium reduced
or to taste |
|
| 1 ¾ | teaspoons |
sesame oil
or to tase |
|
| 1 | teaspoon |
hot chili pepper oil
or to taste |
*
|
| 2 ½ | tablespoons |
sesame seeds
|
|
| ⅓ | each |
red cabbage
thinly sliced |
|
| 2 | cloves |
garlic
or to taste, peeled and minced |
|
| 1 | each |
-
broccoli stalk, cut into small chunks |
* |
| ⅔ | cup |
black beans
rinsed and drained |
|
| 1 | x |
salt and black pepper
to taste |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 23 | ml |
olive oil
or canola oil, or other vegetable oil |
|
| 202.3 | ml/g |
mushrooms
cremini or button, sliced |
|
| 1 | medium |
carrots
sliced into thin diagonals |
|
| 1 | medium |
sweet potatoes, or yams
diced into 1/4-inch cubes |
|
| 2 | each |
scallions, spring or green onions
sliced |
|
| 173.4 | ml/g |
tofu
extra-firm or firm |
|
| 3E+1 | ml |
soy sauce, sodium reduced
or to taste |
|
| 8.8 | ml |
sesame oil
or to tase |
|
| 5 | ml |
hot chili pepper oil
or to taste |
*
|
| 38 | ml |
sesame seeds
|
|
| 0.3 | each |
red cabbage
thinly sliced |
|
| 2 | cloves |
garlic
or to taste, peeled and minced |
|
| 1 | each |
-
broccoli stalk, cut into small chunks |
* |
| 158 | ml |
black beans
rinsed and drained |
|
| 1 | x |
salt and black pepper
to taste |
*
|
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.
