Easy Miso Green Bean & Tofu Stir-Fry: Healthy Plant-Based Dinner in 30 Minutes
If you’re craving a healthy, flavorful, and easy weeknight meal, this Miso Green Bean & Tofu Stir-Fry is the perfect dish. Packed with protein-rich tofu, crisp green beans, colorful bell peppers, mushrooms, and onions, it’s tossed in a savory sauce made with miso, soy sauce, garlic, ginger, and a touch of chili. Topped with sesame seeds and served over whole grains like brown rice or quinoa, this quick stir-fry delivers balanced nutrition and bold flavor in just 30 minutes. It’s plant-based (vegetarian and vegan), gluten-free, meal-prep friendly, and sure to become a go-to in your recipe rotation.
Inspired by seasonal fresh green beans, this stir-fry is flavorful, packed with nutrition, and easy as can be. Serve it with whole grains, such as brown rice, quinoa, or sorghumto make a balanced meal in one. I promise, you can get this meal on the table in under 30 minutes, faster than you can order and pick up takeout! I love the versatility and ease of stir-fries, which are based on a few bright, crisp veggies, a flavorful sauce, and a whole grain foundation. The flavor profile in this recipe pays homage to Japanese foodways, which I’m very fond of. While I’ve had a chance to study the cultural diet in Japan, I encourage you to learn more about traditional eating patterns and dishes from an expert, such asYoshiko, who was born in Japan and shares her beautiful plant-based recipes on her site. I firmly believe that these stir-fries are some of the easiest dishes to put on your menu when you are learning to eat a more plant-based diet. The flavorful miso-ginger-garlic sauce in this recipe makes it a stand out in flavor and aroma, plus the colorful array of veggies packs in the nutrients.
This is a great family meal, serving four portions; or it’s a wonderful way to enjoy a meal for two one night, and savor the leftovers the next day. It holds up quite well microwaved the following lunch or dinner. You can easily switch up the green beans for another vegetable, such as asparagus, zucchini, eggplant, or green peas. Alter the color of bell pepper, such as purple, orange, and red, to provide a different pop of color. I love the addition of tofu here—a plant-based, traditional, superstar in the plant-based protein world. As an alternative, you could also try tempeh in place of tofu. I featured this recipe on a TV segment onKTLA 5 Morning Show, and it was a huge hit with the hosts of the show, as well as the backstage crew, who lapped up my leftovers in no time.
Description
This Miso Green Bean & Tofu Stir-Fry is a quick, healthy, and delicious plant-based recipe with veggies, miso, and whole grains—ready in under 30 minutes! It’s vegetarian, vegan, and gluten-free.
- 1 cupwarm water
- 2 teaspoonsmiso paste
- 2 tablespoonsgluten-free, reduced sodiumsoy sauce
- 1 teaspoonrice wine vinegar
- 1 teaspoonbrown sugar
- 1(14-ounce) packageextra firm tofu, drained (pressedis even better), cubed
- 1 tablespoonsesame seeds
- 1 tablespoonsesame oil
- 1medium (about 6 ounces) white onion, sliced
- 12 ouncesfresh green beans, ends trimmed
- 1clove garlic, minced
- 1 teaspoonginger, minced
- 1 small red chili pepper, finely diced (or 1/4 teaspoonred pepper flakes)
- 1medium (about 7 ounces) yellow bell pepper, thinly sliced
- ½ cupmushrooms, sliced
- 1 tablespooncornstarch
- In amedium dish, mix water, miso paste, soy sauce, vinegar, and brown sugar in a medium dish until smooth. Place cubed tofu in the dish and set aside to marinate for 10 minutes.
- Meanwhile, heat oil in a large skillet, sauté pan, or wok over medium-high heat. Add onion, green beans, garlic, ginger and red chili pepper, and sauté for 3 minutes.
- Add bell pepper and mushrooms and sauté for an additional 3 minutes.
- Remove tofu from marinade, adding tofu to the vegetable mixture (reserve the marinade) and sauté for an additional 2 minutes, until vegetables are just beginning to get tender, but still crisp and bright colored.
- Whisk the cornstarch into the reserved marinade and add to the pan, and stir gently to combine ingredients. Cook for an additional 2-3 minutes, until bubbly and thickened.
- Remove from heat. Sprinkle with sesame seeds.
- Serve with your favorite cooked whole grains, such as brown rice, farro, spelt, or quinoa.
- Makes 4 servings (about 2 cups per serving).
Notes
To learn how to press tofu, check out this blog.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Entree
- Cuisine: Asian, American
Nutrition
- Serving Size: 1 serving
- Calories: 207
- Sugar: 5 g
- Sodium: 363 mg
- Fat: 11 g
- Saturated Fat: 1 g
- Carbohydrates: 19 g
- Fiber: 5 g
- Protein: 13 g
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I am a food blogger. I search for recipes and write to my blog. we have a small team of two people.
My Name is Shubham Patel And My partner name is Jenish Pateliya. we both work on this website.