Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Firm tofu, cubed | 340 g | Sweet, Astringent · Cooling |
 Green beans, cut | 360 g | Sweet, Astringent · Cooling |
 Coriander seeds | 3 g | Astringent, Bitter, Sweet · Cooling |
 Sesame oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Fresh ginger, julienned | 8 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 80 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut the cubed firm tofu and green beans cut into small, even pieces and keep them close to the stove.
- Heat the sesame oil in a wide pan and cook the ginger until aromatic.
- Add the ingredients in order from firmest to softest, tossing after each addition.
- Sprinkle in the water and rock salt with the coriander seeds; cover for three minutes.
- Uncover and toss over lively heat until tender-crisp and glossy, then serve immediately.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original East or Southeast Asian stir-fry adaptation)
Tofu Green Bean Stir-Fry is quickly cooked but served hot, with vegetables kept tender rather than raw. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Tofu Green Bean Stir-Fry
| Nutrient | Per 100g | Per Serving (1 serving (203g)) |
|---|---|---|
| Energy (Calories) | 95 kcal | 194 kcal |
| Protein | 8.1 g | 16.5 g |
| Total Carbohydrates | 4.6 g | 9.4 g |
| Dietary Fiber | 2.3 g | 4.7 g |
| Total Sugars | 1.5 g | 3.0 g |
| Total Fat | 6.0 g | 12.3 g |
| Calcium | 305.2 mg | 620.3 mg |
| Iron | 1.64 mg | 3.33 mg |
| Magnesium | 37.1 mg | 75.3 mg |
| Phosphorus | 98.1 mg | 199.4 mg |
| Potassium | 201 mg | 409 mg |
| Sodium | 200 mg | 406 mg |
| Zinc | 0.78 mg | 1.59 mg |
| Copper | 0.20 mg | 0.40 mg |
| Manganese | 0.60 mg | 1.22 mg |
| Selenium | 7.6 µg | 15.5 µg |
| Vitamin C | 5.6 mg | 11.4 mg |
| Vitamin A (RAE) | 15.5 µg | 31.5 µg |
| Vitamin E | 0.22 mg | 0.44 mg |
| Vitamin K | 19.3 µg | 39.3 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.21 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.18 mg |
| Niacin (Vitamin B3) | 0.50 mg | 1.02 mg |
| Vitamin B6 | 0.10 mg | 0.21 mg |
| Folate (DFE) | 26.8 µg | 54.6 µg |
| Choline | 7.1 mg | 14.4 mg |
