Green Vegetables

Tofu Stir Fry with Green Vegetables: Flavorful recipe.

Here is a detailed vegetarian recipe for diabetes: Tofu Stir Fry with Green Vegetables

“Tofu Stir Fry with Green Vegetables” is a nutritious dish that may be especially beneficial for individuals with diabetes because it has a low glycemic index and is high in fiber.

The main ingredient in this recipe is tofu, which is a good source of protein and provides minimal carbohydrates, which helps stabilize blood sugar levels. Additionally, tofu is low in fat, making it a heart-healthy protein choice for individuals with diabetes.

The green vegetables included in this stir fry, such as spinach, broccoli, and bell peppers, are rich in fiber, vitamins, and minerals. Fiber helps slow the absorption of sugar into the blood, preventing blood sugar levels from rising quickly after meals. Additionally, the vitamins and minerals found in vegetables are important for managing diabetes.

Overall, “Tofu Stir Fry with Green Vegetables” provides a balanced meal option that supports blood sugar management and encourages general health for individuals with diabetes.

Servings: 4


250 grams tofu, cut into cubes.

2 cups green vegetables (cabbage, carrots, cauliflower, cabbage), chopped.

1 medium onion, chopped.

2 green chilies, chopped.

3-4 garlic cloves, grated.

1 teaspoon ginger, grated.

2 tablespoons soy sauce (low salt)

1 teaspoon vegetable oil

Salt and pepper as per taste

Freshly chopped coriander (for garnishing)

Instruction and Preparation:

First of all, heat a pan on medium flame and add vegetable oil in it.

Cook the tofu:

Add chopped tofu to hot oil and fry until golden and crispy.
Remove in a bowl and keep aside.

Cook vegetables:

Now add green vegetables in the same pan.


Cook them lightly, until they become soft from the inside.
Now add chopped onion, green chili, garlic and ginger.

Add a little salt and pepper, and cook the green vegetables further, until they are soft and charred.

Mix tofu with vegetables:

Now add the cooked tofu back to the pan.
Add soy sauce and mix well.
Garnish with coriander and it’s ready!

This vegetarian dish is rich in proteins, vitamins, and other nutritional elements, and has a moderate carbohydrate level. This can be a tasty and healthy option for diabetic individuals.


Can I use firm or extra-firm tofu for this recipe?

Yes, firm or extra-firm tofu is best for this recipe as it holds its shape well. Soft tofu may break excessively during cooking.

How can I give tofu more flavor?

To give tofu more flavor, you can marinate it before cooking. You can use a mixture of soy sauce, garlic, ginger, and sesame oil.

Can I use frozen vegetables instead of fresh Green Vegetables?

Yes, if fresh vegetables are not available, you can use frozen vegetables. Just note that they need to be heated before cooking and adjust the cooking time to this.

What other vegetables can be used for stirring fry?

You can use other vegetables as per your choice and what is available. Some good choices include bell peppers, broccoli, snap peas, mushrooms, and carrots.

Can I use a different sauce for this recipe?

Yes, you can customize the sauce as per your taste. You can use different sauces like teriyaki sauce, hoisin sauce, or sweet chili sauce.

How do I press tofu before cooking?

Pressing the tofu helps remove excess water, making it more flavorful and firmer. To press the tofu, wrap it in paper towel or clean kitchen towel, place it on a plate, and place a heavy object on top. Keep pressing for at least 15-30 minutes.

benefits of “Tofu Stir Fry with Green Vegetables.”

How is the recipe “Tofu Stir Fry with Green Vegetables” beneficial for diabetes?

This recipe also contains green vegetables, such as spinach, broccoli, and bell peppers, which are a good source of fiber. It is beneficial for diabetes as fiber can help in controlling diabetes and can be helpful in keeping blood sugar levels under control.

Adopting such tasty and healthy dishes adds variety to the daily diet and can help manage diabetes.

written by – Pratima.

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