Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Pineapple | 1 cup chunks (165g) | 82 |
| Tofu | 100g firm | 76 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Lime | juice of 1 lime (44ml) | 11 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 cups brown rice (cooked)
- 3-4 TB Vegetable oil
- 2 cups chopped baby carrots
- 1 green pepper (sliced)
- 3 slices onion
- 5-6 mushrooms
- 1/4 cup crushed pineapple
- 1/2 cup cubed (small) firm/extra firm tofu (optional)
- 2 TB vegan sugar
- 1/2 gravy ladles of lime marinade (or other marinade)
- 2 gravy ladles teriyaki sauce
- 2 TB sesame seeds
- 1/2 ts. Rosemary (optional)
- 2 ts curry powder
- 1/2 ts. cayenne pepper
- sprinkle crushed red pepper
Directions
Use a wok, or other big sorta Teflon pan, so the stir-fry won't stick. Place 3-4 TB. vegetable oil in the pan and heat. Place cubed tofu in oil and cook on high until tofu is browned on all sides (approx. 10 mins).
While the tofu is cooking (or do this before), chop all of the vegetables to your liking. Place all the vegetables in a bowl. Pour the marinade, teriyaki sauce, and all of the spices and vegan sugar on top of vegetables. Once tofu is browned, dump everything that's in the bowl in the pan with it. Cook on high until sauces soak in and vegetables are cooked down a little. You still want them to have a little of their crispiness. When they are done to your liking, turn off burner and place on cooked brown rice.
Category:Mongolian Recipes
Category:Mongolian Vegetarian