Keto Tahini Tofu Stir Fry

By Jessica Swartz March 18, 2023 32 mins read 128 Views

Looking for a new keto-friendly lunch or dinner that’s full of flavor? Then this tahini tofu stir fry with cauliflower rice is worth trying out. It’s super-healthy, flavorful, and can be whipped up quickly.

Keto Tahini Tofu Stir Fry Second

The star of this dish is tofu, which is protein-dense. This makes this recipe great for vegetarians on the keto diet. To make the dish, you need to cook the tofu and vegetables in one pan and the cauliflower rice in another. Once the tofu mixture is cooked, add the tahini sauce. As soon as both components are ready, serve the stir fry over the cauliflower rice in large bowls with your favorite herbs on top. Simple as that.

Cauliflower rice is super easy to make. All you need to do is blitz raw cauliflower in a blender and then cook it in a pan for a few minutes to give it a lovely crispy texture. The rice is served underneath the tofu and vegetables so it can mop up the sauce.

This dish works great for lunch or dinner, and if you have any left over (unlikely!), you can reheat it the next day. If you’ve been looking to add some vegetarian dishes to your meal plan, then give this dish a go.

Yields 2 servings of Keto Tahini Tofu Stir Fry

The Preparation

Tofu:

14 ounce firm tofu
1 tablespoon olive oil
1/4 cup tahini
1 tablespoon chili-garlic paste
2 tablespoon soy sauce
2 tablespoon lemon juice
1/2 cup vegetable stock
2 tablespoon green onion, sliced
1 teaspoon sesame seeds, for garnish

Cauli Rice:

200 gram cauliflower
1 teaspoon sesame oil
1 1/2 tablespoon olive oil
1 tablespoon soy sauce

The Execution

1. Measure out and prepare all of the ingredients. Chop up the cauliflower into smaller pieces.

Keto Tahini Tofu Stir Fry

2. With a food processor, chop up the cauliflower into a rice.

Keto Tahini Tofu Stir Fry

3. In a frying pan over medium heat, add olive oil and the riced cauliflower. Cook for 5 – 7 minutes. Then add in the sesame oil and soy sauce. Stir to combine well.

Keto Tahini Tofu Stir Fry

4. Chop the tofu into small bite-sized pieces.

Keto Tahini Tofu Stir Fry

5. In a bowl, combine tahini, lemon juice, chili-garlic paste, vegetable stock, and soy sauce. Stir to combine well.

Keto Tahini Tofu Stir Fry

6. In a frying pan over medium heat, add olive oil and tofu. Cook until brown on all sides. Then pour the tahini mixture over the tofu. Lower the heat to low. Pour the vegetable stock in and stir to get all of the tofu coated. Let cook for about 3 minutes or until the mixture starts to bubble up.

Keto Tahini Tofu Stir Fry

7. Serve the tahini tofu over the cauliflower rice. Garnish with green onions. Serve and enjoy!

Keto Tahini Tofu Stir Fry Long

This makes a total of 2 servings of Keto Tahini Tofu Stir Fry. Each serving comes out to be 596 calories, 46.4g fat, 12.7g net carbs, and 26.2g protein.

NUTRITION	CALORIES	FAT	CARBS	FIBER	NET CARBS	PROTEIN
14.00 ounce firm tofu	373	18.7	9.3	4.8	4.6	32.7
1.00 tablespoon olive oil	119	13.5	0	0	0	0
0.25 cup tahini	355	31.8	13.2	2.8	10.4	10.2
1.00 tablespoon chili-garlic paste	22	1.4	1.1	0.1	1	1.2
2.00 tablespoon soy sauce	17	0.2	1.6	0.3	1.3	2.6
2.00 tablespoon lemon juice	5	0	1.7	0.2	1.5	0.2
0.50 cup vegetable stock	7	0	1.4	0	1.4	0
2.00 tablespoon green onion	4	0	0.9	0.3	0.6	0.2
1.00 teaspoon sesame seeds	15	1.3	0.7	0.4	0.3	0.5
200.00 gram cauliflower	46	1	8.2	4.6	3.6	3.6
1.00 teaspoon sesame oil	40	4.5	0	0	0	0
1.50 tablespoon olive oil	179	20.3	0	0	0	0
1.00 tablespoon soy sauce	8	0.1	0.8	0.1	0.7	1.3
Totals	1191	92.8	38.9	13.6	25.3	52.4
Per Serving (/2)	596	46.4	19.5	6.8	12.7	26.2

Keto Tahini Tofu Stir Fry

35 minutes

Yield: 2 servings

Calories per serving: 596

Fat per serving: 46.4g

Keto Tahini Tofu Stir Fry

The Preparation

Tofu:
14 ounce firm tofu
1 tablespoon olive oil
1/4 cup tahini
1 tablespoon chili-garlic paste
2 tablespoon soy sauce
2 tablespoon lemon juice
1/2 cup vegetable stock
2 tablespoon green onion, sliced
1 teaspoon sesame seeds, for garnish
Cauli Rice:
200 gram cauliflower
1 teaspoon sesame oil
1 1/2 tablespoon olive oil
1 tablespoon soy sauce

The Execution

Measure out and prepare all of the ingredients. Chop up the cauliflower into smaller pieces.
With a food processor, chop up the cauliflower into a rice.
In a frying pan over medium heat, add olive oil and the riced cauliflower. Cook for 5 - 7 minutes. Then add in the sesame oil and soy sauce. Stir to combine well.
Chop the tofu into small bite-sized pieces.
In a bowl, combine tahini, lemon juice, chili-garlic paste, vegetable stock, and soy sauce. Stir to combine well.
In a frying pan over medium heat, add olive oil and tofu. Cook until brown on all sides. Then pour the tahini mixture over the tofu. Lower the heat to low. Pour the vegetable stock in and stir to get all of the tofu coated. Let cook for about 3 minutes or until the mixture starts to bubble up.
Serve the tahini tofu over the cauliflower rice. Garnish with green onions. Serve and enjoy!

Notes

This makes a total of 2 servings of Keto Tahini Tofu Stir Fry. Each serving comes out to be 596 calories, 46.4g fat, 12.7g net carbs, and 26.2g protein.

https://www.ruled.me/keto-tahini-tofu-stir-fry/

The post Keto Tahini Tofu Stir Fry appeared first on Ruled Me.

By: Sarah Shaeffer
Title: Keto Tahini Tofu Stir Fry
Sourced From: www.ruled.me/keto-tahini-tofu-stir-fry/
Published Date: Thu, 16 Mar 2023 09:00:03 +0000

Frequently Asked Questions

Can you eat oatmeal on keto?

It can be difficult to find answers for unanswered questions. And when it comes to finding the right food choices for the keto diet, many still feel overwhelmed and lost. Especially with items like oatmeal, which is full of carbs.

Oatmeal can, contrary to popular belief, be successfully integrated into a keto diet if you have the right circumstances. It all depends what type you buy, and how many you consume.

It starts by looking at ingredients like nuts, seeds, or other low-carb options that can be combined to make a delicious and nutritious breakfast. Pure oatmeal is high in fibre, proteins, vitamins, minerals, which makes them a great choice for keto.

It's important to monitor your portions when you add oats to the daily menu. Don't try to run a marathon. Or eat too many of those overnight bowls. Use self-control. You can control your portions and still maximize flavour potentials with innovative ingredients such as coconut cream, chia seeds, or cinnamon powder.

Ultimately oatmeal can provide an unconventional breakfast option within a firmly established nutrition plan like Keto if done with all the right steps in mind. You don't have to compromise your principles for taste. Proper prep can bring you serious results.

Can I eat vegetarian keto?

Knowing how the vegetarian keto lifestyle works will help you determine if it is possible to eat it. It's not complicated as it appears. A vegetarian diet is one that eliminates all animal products. Instead, you should eat plant-based foods rich in low carbohydrate and high fats.

It is important to maintain a healthy macronutrient balance when you are following vegan keto. This involves monitoring the amount of carbohydrates, protein, and fat in each meal. You should reduce your intake of protein and increase your intake of fat. To achieve a metabolic state called nutritional ketosis, you need to reduce the amount of carbohydrates that are consumed. This will result in your body burning fat for energy instead of glucose.

Along with monitoring carbohydrate intake and counting macros, you need to also focus on whole foods rich in nutrients such as nuts, seeds and avocados. Vitamin B12, which is essential for vegan ketogenic eating, should be supplemented as many people do not have sufficient of it due to poor diets.

Learn about plant-based options like tempeh and tofu, which are naturally low carbs but high in protein and heart-healthy oils. Then add some strategic supplementation sprinkled by macro counting to ensure you hit your nutrient ratios for success with a vegetarian keto diet.

Can I eat a diet without dairy?

Absolutely! While dairy products are a staple of a keto diet plan, these tips will allow you to enjoy delicious dairy-free options and still maintain your ketogenic lifestyle. A keto diet plan should limit carb intake and increase your intake of healthy fats. That said, there are many plant-based alternatives to select from to remain within your set guidelines.

First, find the proteins and fats that work for you. Avocado oil, coconut oil, tahini and nut butter all make great substitutes for butter. Alternative sources of protein include tofu, tempeh and other meat substitutes. Nuts and seeds provide excellent crunchy textures.

If you are looking for sweets, creamy coconut cream or plant-based yogurts work well as substitutes for heavy cream. Vegan cheeses made with cashews and macadamia nuts can be substituted for dairy cheese by cheese lovers.

Remember to use other seasonings when you want your dishes to stand out. Regardless of what ingredients are excluded, herbs, spices and vinegar can be used to enhance the unique taste of foods. If you are able to remember the basic principles of the ketogenic diet and find tasty ways to avoid dairy, you will be able maintain a successful ketogenic plan.

Statistics

The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)

External Links

How To

Calculating your Macros on a Ketogenic Diet

To maximize your keto lifestyle results, it is important to determine the best way. Calculating your macros while on a ketogenic eating plan can be both easy and complex.

Understanding macro nutrition is key when understanding what Macros on a Keto Diet means. This term refers specifically to three crucial nutrients - carbohydrates and proteins - which are essential for our bodies' proper functioning and growth. By measuring each nutrient intake, our bodies benefit from their functions.

It is important to plan your meals and keep track of your progress. You can ensure that you are making the right deductions in order to determine what is best for you and your journey.

Remember patience is key when it comes to macro tracking. Flexibility is key to improving your macro tracking skills. It also allows you the freedom to learn about your body's specific needs and make adjustments as needed. You can shine by learning macro nutrition in a fresh way.