Kanwal’s Healthy Corner – Green Bean Tofu Stir Fry

As the holidays are in full swing, let’s try to eat healthy when we can. After all most of this season is spent eating out, eating at holiday parties, not to mention huge family gatherings. During the few moments when we are alone this season, why not give your stomach a break and have something light. When I need something light, yet filling, I turn to tofu stir fries. Many people can find tofu to be bland, however this is the best part of tofu! You can infuse any flavor you’d like into tofu and have a great flavorful meal! Low in fat and calories, tofu is great baked or in stir fries. Enjoy this simple and quick recipe for a green bean tofu stir fry.


  • 1 package of extra firm tofu
  • 2 egg whites, beaten with 2TB. of skim milk
  • 1 bunch of green beans, cut into 1 in pieces
  • 1TB. of grated garlic
  • 1TB. of grated ginger
  • 2tsp. of coriander powder
  • 1TB. of cumin seeds
  • 2TB. of black bean sauce
  • 1/2c. of freshly squeezed lemon juice
  • 1TB. of oil
  • Salt/pepper to taste
  • Preparation:

    Gently dry of excess moisture from the tofu by blotting with a paper towel. Evenly cut the tofu into two sections. Place sections on top of each other and cut into fourths horizontally, and then cut into fourths vertically. You should have 32 cubes when done.

    Coat the cubes in the egg white mixture.

    In a saucepan, add the oil and place on medium heat. Once the pan is hot, add the cumin seeds, salt, ginger and garlic. Saute for about 2 minutes. Add the coriander powder and black bean sauce. Add the tofu and cook for another minute, stirring constantly (add some water if mixture is too dry).

    Add the green beans and saute for about 3 minutes, stirring constantly.

    Add the lemon juice and pepper. Reduce the heat to low and allow the sauce to thicken.

    Enjoy this stir fry with some brown rice! Serves 4.

    For more on Kanwal, check out her blog by clicking HERE.

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