Inspired by seasonal fresh green beans, this stir-fry is flavorful, packed with nutrition, and easy as can be. This recipe for Miso Green Beans and Tofu is completely plant-based (vegan) and gluten-free. Serve it with brown rice, quinoa or sorghum to make a balanced meal in one. I promise, you can get this meal on the table in under 30 minutes, faster than you can order and pick up takeout! I love the versatility and ease of stir-fries, which are based on a few bright, crisp veggies, a flavorful sauce, and a whole grain foundation. The flavor profile in this recipe pays homage to Japanese foodways, which I’m very fond of. While I’ve had a chance to study the cultural diet in Japan, I encourage you to learn more about traditional eating patterns and dishes from an expert, such as Yoshiko, who was born in Japan and shares her beautiful plant-based recipes on her site. I firmly believe that these stir-fries are some of the easiest dishes to put on your menu when you are learning to eat a more plant-based diet. The flavorful miso-ginger-garlic sauce in this recipe makes it a stand out in flavor and aroma, plus the colorful array of veggies packs in the nutrients.
This is a great family meal, serving 4 portions; or it’s a wonderful way to enjoy a meal for 2 one night, and savor the leftovers the next day. It holds up quite well microwaved the following lunch or dinner. You can easily switch up the green beans for another vegetable, such as asparagus, zucchini, eggplant, or green peas. Alter the color of bell pepper, such as purple, orange, and red, to provide a different pop of color. I love the addition of tofu here—a plant-based, traditional, superstar in the plant-based protein world. As an alternative, you could also try tempeh in place of tofu.
I featured this recipe on a TV segment on KTLA 5 Morning Show, and it was a huge hit with the hosts of the show, as well as the backstage crew, who lapped up my leftovers in no time.
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Miso Green Beans and Tofu (Vegan, Gluten-Free)
(3 votes, average: 5.00 out of 5)
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5 from 3 reviews
- Author: The Plant-Powered Dietitian
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Prep Time: 20 minutes - Cook Time: 10 minutes
- Total Time: 30 minutes
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Yield: 4 servings - Diet: Vegan
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Description
Make this healthy, plant-based meal—filled with the goodness of green beans, mushrooms, tofu and flavorful seasonings—in 30 minutes. Serve with your favorite whole grains.
Ingredients
Marinated Tofu:
- ¾ cup warm water
- 2 teaspoons miso paste
- 1 clove garlic, minced
- 1 teaspoon ginger, minced
- 2 tablespoons gluten-free, reduced sodium soy sauce
- 1 teaspoon rice wine vinegar
- Pinch red pepper flakes
- ½ teaspoon coconut palm sugar (or brown sugar)
- 1 tablespoon cornstarch
- 1 14-ounce package extra firm tofu, drained (pressed is even better), cubed
- 1 tablespoon sesame seeds
- 1 tablespoon sesame oil
- 1 medium (about 6 ounces) white onion, sliced
- 12 ounces fresh green beans, ends trimmed
- 1 medium (about 7 ounces) yellow bell pepper, thinly sliced
- ½ cup mushrooms, sliced
Instructions
- In a medium dish, mix water, miso paste, garlic, ginger, soy sauce, vinegar, red pepper flakes, coconut palm sugar (or brown sugar), and cornstarch in a small dish until smooth. Place cubed tofu in the dish and set aside.
- Heat oil in a large skillet, sauté pan or wok over medium-high heat.
- Add onions and beans, and sauté for 3 minutes.
- Add bell pepper and mushrooms and sauté for an additional 5 minutes, until vegetables are tender, but still crisp and bright colored.
- Add marinated tofu and the liquid in the dish to the pan, and stir gently to combine ingredients.
- Cook for an additional 2-3 minutes, until bubbly and thickened.
- Remove from heat. Sprinkle with sesame seeds.
- Serve with your favorite cooked whole grains, such as brown rice, farro, spelt, or quinoa.
- Makes 4 servings (about 2 cups per serving).
Notes
To learn how to press tofu, check out this blog.
Category: Entree
Cuisine: Asian, American
Nutrition
- Serving Size: 1 serving
- Calories: 207
- Sugar: 5 g
- Sodium: 363 mg
- Fat: 11 g
- Saturated Fat: 1 g
- Carbohydrates: 19 g
- Fiber: 5 g
- Protein: 13 g
Keywords: miso green bean, vegan entree, healthy vegan entree
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For other globally-inspired plant-based dishes, check out these recipes:
Snow Pea Seitan Stir-Fry with Brown Rice
Grilled Spicy Sesame Tofu
Grilled Lemon Cilantro Shishito Peppers
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