Zoodle Cashew Stir-Fry from The Essential Vegetable Cookbook
Hands down, my favorite way to prepare zucchini is to turn it into zucchini noodles, also known as "zoodles." They make zucchini way more fun (plus "zoodle" is fun to say), and they are a delicious substitution in any kind of noodle dish - not to mention, they increase the dish's nutrient profile significantly. This zoodle stir-fry is no exception; sweet sautéed onions and crunchy cashews pair perfectly with the zucchini.
Prep Time: 10 minutes
Cook Time: 20 minutes
2 medium zucchini, ends trimmed
2 tablespoons extra-virgin olive oil, divided
1 medium yellow onion, sliced
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons low-sodium soy sauce
14 ounces extra-firm tofu, weighted and drained (see Tofu Prep, page 12)
1 cup cooked brown rice
1 cup cashews
1 tablespoon sesame seeds
1. Use a spiralizer to twirl the zucchini into noodles. (If you don't have a spiralizer, you can shave the zucchini into thin strips with a vegetable peeler).
2. In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the zucchini, onion, salt, and pepper, and sauté until soft, 5 to 8 minutes.
3. Add the soy sauce to the vegetables, and stir to combine. Let cook for 1 minute, then transfer the zucchini mixture to a large bowl and set aside.
4. Cut the tofu into 1-inch cubes. Heat the remaining 1 tablespoon of olive oil in the skillet over medium-high heat, and add the tofu. Cook until the tofu is lightly browned on all sides, stirring often,, about 10 minutes.
5. Divide the cooked brown rice among 4 bowls. Top with the zucchini mixture, tofu, and cashews. Sprinkle each bowl with sesame seeds. Serve immediately.
Per serving: Calories: 446; Total fat: 30 g; Total carbs: 31 g; Fiber: 4 g; Sugar: 6 g; Protein: 19 g; Sodium; 459 mg