Zesty Tofu and Zucchini Stir-Fry Over Crispy Romaine
This vibrant and flavorful Zesty Tofu and Zucchini Stir-Fry is a delightful blend of textures and tastes, featuring sautรฉed tofu, fresh zucchini, bell peppers, and garbanzo beans, all perfectly seasoned with garlic and jalapeรฑo for an extra kick of spice. Served over a bed of crisp Romaine lettuce, this dish is not only light and refreshing but also packed with plant-based protein, making it an ideal vegetarian or vegan lunch option that satisfies your hunger and energizes your day.
N/A
Servings
N/A
Calories
11
Ingredients
Ingredients
olive oil
1 tablespoon (None)
garlic cloves
3 (minced)
tofu
14 ounces (sliced)
red bell pepper
1 (sliced)
onion
1/2 (diced)
jalapeno
1 (minced)
zucchini
1 (chopped)
black pepper
1/2 teaspoon (None)
salt
1/2 teaspoon (None)
garbanzo beans
15 ounces (canned, drained)
romaine lettuce
4 cups (washed and chopped)
Instructions
1
Begin by heating the olive oil in a large skillet or wok over medium heat.
2
Add the minced garlic and sautรฉ for about 30 seconds until fragrant.
3
Introduce the sliced tofu, red bell pepper, and diced onion, stirring occasionally. Cook for approximately 5 minutes or until the tofu starts to turn golden brown.
4
Add the minced jalapeรฑo and chopped zucchini to the skillet. Continue to cook for an additional 4-5 minutes, stirring frequently, until the zucchini is tender and the other vegetables are slightly caramelized.
5
Stir in the drained garbanzo beans, seasoning the mixture with salt and pepper to taste. Cook for an additional 2-3 minutes until heated through.
6
Remove from heat and serve the stir-fry warm over a bed of fresh Romaine lettuce.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the main dish in this recipe?
The main dish is Zesty Tofu and Zucchini Stir-Fry Over Crispy Romaine.
Is this recipe suitable for vegans?
Yes, this recipe is explicitly tagged as vegan and contains no animal products.
Is this stir-fry considered vegetarian?
Yes, it is a vegetarian-friendly dish focusing on plant-based ingredients.
What are the primary protein sources in this meal?
The primary protein sources are 14 ounces of sliced tofu and 15 ounces of garbanzo beans.
How much tofu is required?
You will need 14 ounces of sliced tofu.
What kind of lettuce is used for the base?
The stir-fry is served over four cups of washed and chopped Romaine lettuce.
How many garlic cloves should I use?
The recipe calls for 3 minced garlic cloves.
Is this dish spicy?
Yes, it features a zesty and spicy profile due to the inclusion of a minced jalapeo.
How many zucchinis are needed for this stir-fry?
You will need one chopped zucchini.
What color bell pepper does the recipe suggest?
The recipe specifies using one sliced red bell pepper.
How do I prepare the garbanzo beans?
The garbanzo beans should be canned and drained before being added to the skillet.
What type of oil is used for cooking?
One tablespoon of olive oil is used to heat the skillet.
How long do I sautรฉ the garlic?
The minced garlic should be sautยed for about 30 seconds until it becomes fragrant.
How long should the tofu and red bell pepper cook?
They should be stirred occasionally and cooked for approximately 5 minutes until the tofu turns golden brown.
When do I add the zucchini to the pan?
Add the chopped zucchini along with the minced jalapeo after the tofu has started to brown.
How long does the zucchini need to cook?
The zucchini should cook for 4-5 minutes until it is tender and the vegetables are slightly caramelized.
What are the seasonings used in this dish?
The dish is seasoned with 1/2 teaspoon of salt and 1/2 teaspoon of black pepper.
How long should the garbanzo beans heat through?
The beans should be stirred in and cooked for an additional 2-3 minutes.
Is this stir-fry served hot or cold?
The stir-fry is served warm over a bed of fresh, crisp Romaine lettuce.
What is the total number of ingredients in this recipe?
There are 11 ingredients in total.
Is this recipe good for a quick lunch?
Yes, it is specifically tagged as a quick meal and a lunch option.
Can I use this recipe for a light meal?
Yes, the recipe description identifies it as an ideal light and refreshing meal.
What equipment is recommended for cooking?
A large skillet or a wok is recommended for heating the oil and sautยing the ingredients.
How should the onion be prepared?
The 1/2 onion should be diced.
What makes the dish 'zesty'?
The combination of garlic, jalapeo, and fresh vegetables provides its zesty flavor.
Does this recipe include any added sugars?
No, the ingredient list does not include any sugar.
Can this recipe be served as a snack?
Yes, it is listed among the tags as a snack option.
How do I prepare the Romaine lettuce?
The lettuce should be washed and chopped before serving.
What is the first step of the instructions?
Begin by heating the olive oil in a large skillet or wok over medium heat.
Is this dish considered healthy?
Yes, it is tagged as healthy and is packed with vegetables and plant-based protein.