Chickpea Tofu Stir Fry with Spinach and Zucchini
Dive into the vibrant flavours of this Chickpea Tofu Stir Fry. This diabetes-friendly recipe not only caters to a health-conscious lifestyle with its high fibre and protein content but also promises a deliciously satisfying meal that's as nutritious as it is flavourful, making it a perfect choice for anyone looking to enjoy a balanced and delightful dining experience.
Servings: 4
Calories: 383.4kcal
Ingredients
- 4 tbsp olive oil divided
- 1 medium onion about 1 cup diced
- 14 oz chickpeas canned, drained and rinsed
- 450 gram tofu firm or extra firm
- 2 small zucchini diced into ½ -1 inch cubes
- 2 cups spinach
- ½ tsp salt
- pepper ground, to taste
- 1/2 lemon juiced and zested
Instructions
- Cut the tofu and place it on a paper towel and carefully blot it dry a little.450 gram tofu
- In a large sauté pan, heat 2 tbsp oil over medium high heat until shimmering.4 tbsp olive oil
- Add onion and chickpeas and toss with oil. Sprinkle with some of the salt. Spread mixture over the pan so that the contents are in one layer. Let cook undisturbed for 3-4 minutes, toss and repeat. Do this a few times so that parts of the chickpeas develop a crust and become golden brown in spots (the onion will be the same). Remove to a heatproof dish.1 medium onion, 14 oz chickpeas, ½ tsp salt
- Put the pan back on the heat. Add 1 tbsp more of the oil and add tofu, toss to coat, and cook undisturbed until the tofu has crusted. Toss and allow the tofu to brown on a few sides. Sprinkle with a little salt. Remove the tofu and add it to the dish with the chickpeas and onions.
- Put pan back on the heat, add the remainder of the oil, add zucchini, toss to coat, and sprinkle with a little salt and pepper. Cook until the zucchini is golden brown all over, about 3-4 minutes. Add the spinach by handful and toss until the spinach has wilted a little.2 small zucchini, 2 cups spinach, pepper
- Add the chickpea, onion, tofu mixture back to the pan with the zucchini and spinach, and gently toss through.
- Add the zest and juice from one half of a lemon. Gently toss.1/2 lemon
- Remove to plater, sprinkle with pepper.
Cooking Tips
- Tofu preparation: Pressing the tofu before cutting and cooking it helps to remove excess moisture, resulting in a better texture when sautéed.
- Achieving a crust on chickpeas: Letting the chickpeas cook undisturbed allows them to develop a golden crust, adding texture and flavor to the dish.
- Balancing flavors: The zest and juice of lemon add a bright, acidic contrast to the earthy flavors of the chickpeas and tofu, enhancing the overall taste of the dish.
Nutrition
Nutrition Facts
Chickpea Tofu Stir Fry with Spinach and Zucchini
Amount per Serving
Calories
383.4
% Daily Value*
Fat
19.1
g
29
%
Saturated Fat
2.6
g
16
%
Sodium
389.8
mg
17
%
Potassium
860.5
mg
25
%
Carbohydrates
36.9
g
12
%
Fiber
9.8
g
41
%
Sugar
9.9
g
11
%
Protein
19.2
g
38
%
Vitamin C
32.2
mg
39
%
Calcium
124.2
mg
12
%
Iron
5.2
mg
29
%
Magnesium
111.3
mg
28
%
Zinc
2.6
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.