Speedy Tofu Black Bean Stir-Fry
Speedy Tofu Black Bean Stir-Fry brings crisp-edged tofu and tender vegetables together in a rich, umami-packed black bean sauce. The savory depth pairs with gentle aromatics from spring onions for a balanced bite in every forkful. It’s perfect for a quick weeknight Dinner when you want bold flavor with minimal fuss.
- Prep10 hrs
- Cook15 hrs
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Speedy Tofu Black Bean Stir-Fry, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 25 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 48
- Heart Health
- 87
- Metabolic
- 53
- Digestive
- 39
- Inflammatory
- 51
- Performance
- 54
- General Wellness
- 1
Heat the peanut oil in a wok over medium-high heat. Crumble the drained tofu and stir-fry until crispy, about 5 minutes. Lift out the tofu with a slotted spoon and drain on a paper towel.
- 2
Add the spring onions and frozen vegetables. Stir-fry until crisp and heated through, about 5 minutes. Remove them from the wok and add to the tofu.
- 3
Pour the black bean sauce and vegetable broth into the wok. Stir to combine and cook until the sauce is hot and thickened, 3 to 5 minutes. Return the tofu and vegetables to the wok; toss well to coat. Serve hot.
- Calories 210.89 kcal Moderate 11%
- Protein 12.3 g Good Source 25%
- Carbohydrate 23.48 g 9%
- Total Fat 7.58 g Moderate 10%
- Saturated Fat 0.41 g Low Source 2%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.2 mg Low Source 0%
- Sodium 1178.01 mg High 51%
- Dietary Fiber 7.67 g Good Source 27%
- Total Sugars 7.92 g --
- Added Sugars 0.07 g Low Source 0%
- Calcium 99.36 mg Low Source 8%
- Iron 2.59 mg Moderate 14%
- Potassium 258.13 mg Low Source 5%
- Vitamin A 300.38 mcg Good Source 33%
- Vitamin C 3.81 mg Low Source 4%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Peanuts 🥜
- Soy 🌱
- Onions 🧅
About This Recipe
Speedy Tofu Black Bean Stir Fry is made with 6 ingredients and serves 4. It takes about 25 hrs and is rated easy. Key ingredients include Black Bean Sauce, Extra Firm Tofu, Green Onion, and Mixed Vegetables. Each serving provides about 210.89 kcal, and is a good source of protein.
Recipe Questions
- What is Speedy Tofu Black Bean Stir-Fry made of?
- The main ingredients are Black Bean Sauce, Extra-Firm Tofu, Green Onion, Mixed Vegetables, Peanut Oil. The full list of 6 is above.
- How long does it take to make Speedy Tofu Black Bean Stir-Fry?
- About 25 hrs in total: 10 hrs to prepare and 15 hrs to cook.
- How many calories are in one serving?
- One serving provides about 210.89 kcal. The full nutrition breakdown is above.
- Is Speedy Tofu Black Bean Stir-Fry easy to make?
- This recipe is rated easy, with 6 ingredients and 3 steps.
- Is Speedy Tofu Black Bean Stir-Fry healthy?
- Speedy Tofu Black Bean Stir-Fry has an easyChef Pro health score of 54/100. Per serving, it provides 210.89 calories and 12.3 g of protein, or 25% of the Daily Value. It is a good source of dietary fiber and vitamin A. Worth noting per serving: sodium at 1178.01 mg (51% of the Daily Value). It contains Peanuts, Soy and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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