Healthy Meal Prep
Spicy Vegan Mango and Tofu Stir-Fry Recipe

Spicy Vegan Mango and Tofu Stir-Fry

Description

This mango and tofu stir fry dish comes with a sweet and spicy sauce for added deliciousness and is completely vegan.

Ingredients

  • 1 (8 ounce) can diced pineapple, undrained
  • ½ cup vegetable broth
  • 1 mango - peeled, seeded and diced
  • 1 habanero pepper, stemmed, or more to taste
  • 1 (2 inch) piece fresh ginger, peeled and thinly sliced
  • 4 cloves garlic
  • 3 tablespoons soy sauce
  • 1 tablespoon brown sugar
  • 1 tablespoon rice vinegar
  • ½ teaspoon ground turmeric
  • 1 (12 ounce) package extra-firm tofu, pressed and cut into thin strips
  • 1 tablespoon cornstarch, or as needed
  • 2 tablespoons vegetable oil
  • 3 stalks celery, cut into very thin strips
  • 2 large carrots, cut into thin strips
  • 2 mangos - peeled, seeded, and cut into thin strips
  • 2 green chile peppers, cut into very thin strips
  • salt to taste
  • 1 tablespoon chopped fresh cilantro, or to taste
  • 1 tablespoon chopped scallions, or to taste

Instructions


  1. Combine pineapple, broth, mango, habanero, ginger, garlic, soy sauce, brown sugar, rice vinegar, and turmeric in a small saucepan. Simmer over medium heat, 10 to 15 minutes.
  2. Pour sauce contents carefully into the bowl of a food processor or electric blender and mix until smooth. Set aside.
  3. Place tofu in a large mixing bowl and add enough cornstarch to lightly coat all pieces.
  4. Heat a wok over high heat. Add vegetable oil to the hot wok; heat until shimmering, about 1 minute. Add tofu and stir-fry until uniformly golden brown, about 5 minutes. Transfer tofu to a plate and set aside.
  5. Place celery, carrots, mangos, and green peppers into the wok and stir-fry until they are soft and have a bright color while remaining firm, about 5 minutes. Add tofu back to the pan with sauce and combine well. Taste and add salt as needed. Serve topped with cilantro and scallions.

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Nutritional Information

Spicy Vegan Mango and Tofu Stir-Fry

Servings Per Recipe: 4
Calories: 299.5
% Daily Value *
protein: 20 %
carbohydrates: 14 %
exchange other carbs:
dietary fiber: 20 %
sugars:
fat: 18 %
saturated fat: 8 %
cholesterol:
vitamin a iu: 151 %
niacin equivalents: 34 %
vitamin b6: 28 %
vitamin c: 161 %
folate: 15 %
calcium: 36 %
iron: 32 %
magnesium: 23 %
potassium: 19 %
sodium: 33 %
thiamin: 27 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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