Don't miss another issue…      Subscribe

Black Bean and Vegetables Stir-fry

 

.
24

Yield

6

servings

Prep

15

min

Cook

15

min

Ready

35

min

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

Ingredients

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
each red cabbage
thinly sliced
2 cloves garlic
or to taste, peeled and minced
1 each -
broccoli stalk, cut into small chunks
*
cup 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.

 

* not incl. in nutrient facts

Add review

 

 

Comments

Nutrition Facts

Serving Size 144g (5.1 oz)
Amount per Serving
Calories 15347% of calories 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?

 

Founded in 1996.

© 2021 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335

 

Live Feed