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Stir-Fried Tofu Bean Sprouts (ผัดถั่วงอกใส่เต้าหู้)

November 24, 2020 By Mod Shed Leave a Comment

Stir-Fried Tofu Bean Sprouts (ผัดถั่วงอกใส่เต้าหู้)

Stir-fried is such an easy way of cooking.  Today, I have an effortless stir-fried recipe to share with everyone.  This recipe is a vegan-friendly recipe and I call it “Stir-fried tofu bean sprouts” (so simple!).  It is a non-fancy Thai dish that you may not see in a full-service restaurant.  However, it is very typical to find in any local food market in Thailand.  Bean sprouts (aka “mung beans”) is low in calories and high in protein, and it also is easy to digest. 

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Stir-Fried Tofu Bean Sprouts

Using tofu make the dish a vegetarian-friendly

To be honest, you can use any kind of meat/protein to cook with this bean sprout recipe.  You can use chicken, pork, beef, shrimp, squid, scallops, however, I choose tofu!  Why tofu?  Tofu is a good source of soy/plant protein.  Tofu is a product of condensed soy milk.  Like bean sprouts, tofu is low in calories and high in protein.  (It is 4 g. of protein in 100 g. of bean sprouts and 8 g. of protein in 100 g. of tofu.)  Even though the protein amount is not as high as the other animal sources but as I mentioned earlier, it is a vegetarian-friendly dish.  If you are looking for a light dish that will not make you feel heavy and guilty after the meal, this recipe is your choice!  

Simple to make and yet delicious!

This recipe is very straightforward.  To make this dish, you need a wok or big pan and a spatula or cooking spoon.  These are a must-have for any stir-fried recipe.  The recipe only requires 6-7 ingredients, and you can find these ingredients in most Western grocery stores.  What are the ingredients?  Of course, starts with bean sprouts, tofu, fresh garlic, green onions, canola oil, soy sauce, Thai chili (optional), you can substitute the Thai chili with Jalapeno.  I choose the red Thai chili because first I like spicy food and second, it gives color to the dish.  However, if you are not a fan of spicy food and yet want to add some color to the dish I recommend you add thinly sliced red or orange bell pepper!

Stir-Fried Tofu Bean Sprouts Ingredients

(To save cooking time, I used fried tofu.  You can find fried tofu at Asian grocery stores, but it is okay to use fresh extra firm tofu if you cannot find the fried ones.  All you have to do is open the package then rinse and wash the tofu then dry it with paper towels.  Then cut the tofu into cubes, then fry them with canola oil in a pot or pan.  Once the tofu is firm and crispy which depends on how you like the texture, put the tofu aside) 

Let’s make the Stir-fried Tofu Bean Sprouts

Stir-Fried Tofu Bean Sprouts

Stir-fried Tofu Bean Sprouts (ผัดถั่วงอกใส่เต้าหู้)

Mod Shed
A very easy stir-fried vegetarian-friendly dish which has only 7 ingredients. A light dish, low calories, and high plant-based protein. You can serve this dish with or without rice. Skip the rice if you like to have a low-carb meal or serve it with rice if you desire.
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Main Course
Cuisine Thai
Servings 4 people
Calories 262 kcal

Equipment

  • Wok or pan
  • Spatula or Cooking Spoon

Ingredients
  

  • 2 lbs Bean sprouts
  • 16 oz Tofu Fried or fresh
  • 10 Green onions cut 2 inches long
  • 4 cloves Garlic finely chopped
  • 2 tbsp Canola oil
  • 2 tbsp Soy sauce
  • 3-4 Peppers Thai Peppers, Jalepenos or Bell Peppers

Instructions
 

  • Turn the stove on high heat, add oil into a wok
  • Once the oil is hot, add chopped garlic. When the garlic turns to yellow-golden color, add tofu and stirfry the tofu until they are crispy but not burn.
  • Then add bean sprouts, green onion, and soy sauce, stirfry everything together until the bean sprouts are cooked. (It can be about 4-6 minutes, the bean sprouts are quick to be cooked)
  • Add the Thai chili or jalapeno, stirfry them with the other ingredients. Turn off the stove.

Notes

The nutrition facts are calculated by an API using a computer and are an estimate.  If you have special dietary needs or concerns, please contact an appropriate health care provider.  Also, please comment if you have ideas to help us improve our recipes.  Share if you like us.  🙂 

Nutrition

Calories: 262kcalCarbohydrates: 24gProtein: 19gFat: 13gSaturated Fat: 1gSodium: 529mgPotassium: 608mgFiber: 7gSugar: 13gVitamin A: 677IUVitamin C: 108mgCalcium: 207mgIron: 4mg
Keyword Bean Sprouts, plant-based protein, Tofu, Vegan, Vegetarian
Tried this recipe?Let us know how it was!

If you like this, you may like

Garlic Fried Brown Rice with Tofu

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Stir Fried Pumpkin – An Authentic Thai Dish You Rarely See Outside of Thailand

Easy Bok Choy Tofu (ผัดผักกวางตุ้งใส่เต้าหู้)

Pickled Mustard Greens and Eggs

Stir Fried Glass Noodles, Cabbage, and Tofu

 

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Filed Under: Entrees, Stir Fried Tagged With: Bean sprouts, Stir Fried, Stir-fried, Stir-fry, Tofu, Vegan, Vegetarian

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Authors; About Mod

Mod took cooking classes before moving to the United States. She started making her recipes healthier after we got married and I started suggesting substituting healthier ingredients. Many of our recipes are complete originals we invented, and many are traditional recipes that are just naturally healthy. Read More…

Mod Shed: View My Blog Posts

Authors: About Adam

Hi! I'm Adam. :) I learned web design as an intern for Worldcom back in the 90s. When I met Mod I knew whoever I married would need to be able to live well with my, "health nut" tendancies. I built this blog as a way for us to document our recipe rehab. Read More…

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