Courgette noodle stirfry with crispy tofu. Delicious low carb meal you will love! Yes, I know, I know… one more courgette stirfry. But this is the foodie version. It’s low carb and it’s delicious.
As per requested
I have been in collaborating Vikan Magazine in Iceland. I let them publish some of my recipes on a regular basis. A few days ago I was approached by their journalist and asked to make a few low carb/keto recipes.
I love a challenge and I was certainly up for it. I was on a low carb/keto diet for a long time before I decided to be vegan. So after a little bit of digging through my recipes, I found the inspiration for this one. Using the courgette instead of noodles is a brilliant twist and gives the dish a fresh and clean vibe.
What makes a recipe low carb/keto
I have to admit that being low carb was easier when I still ate animal products. But it is totally doable on a vegan diet. You have to be mindful of the carbohydrates in your food and take into account the dietary fiber.
Basically, you want to include as little carbohydrates as possible and focus on high protein sources and fat.
A good rule of thumb is that everything that grows above ground is ok and then you want to eat a bit less of vegetables grown in the ground. Focus on eating leafy greens, kale, broccoli, cauliflower, celery, cucumber, mushrooms, eggplant, courgette, asparagus, bell peppers, cabbage, fennel, green beans.
Eat a bit less or try to avoid: onions, carrots, beets, corn, sweet potatoes, and potatoes. Starchy vegetables have higher amounts of carbohydrates and should be avoided on a low-carb diet.
Eat fruits and berries in moderation and focus on eating low carb fruits such as; apples, strawberries, blueberries, raspberries, blackberries, watermelon, cantaloupe, honeydew and peach for example.
For protein eat tofu, soy products such as Oumph, tempeh, nuts, and seeds.
For fat eat oils, nuts, seeds, avocado, and other plant-based fat sources.
Courgette stirfry with crispy tofu
For the sauce
- 1 thumb size piece of ginger
- 1/4-1/2 fresh chili
- 2 Cloves of garlic
- 1 tbsp Sesame oil
- 2 tbsp Soy sauce
- 1 tbsp Xylitol
- 2/3 cup water
- 1 tsp Vegetable bouillon
- 1 Onion
- 200 g Broccoli
- 200 g Bean sprouts
- 1 Yellow pepper
- 600 g Courgette
- 560 g Firm tofu
- Salt and pepper to taste
- Start by heating the oven to 150°C.
- Cut all your vegetables and set aside. Chop the garlic, ginger, and chili finely.
- In a pan add the sesame oil, garlic, ginger, and chili. Fry until starting to go golden around the edges. Add the soya sauce, xylitol, vegetable bouillon, and water and allow simmering until starting to thicken a little bit. Set aside.
- Dry your tofu and cut into strips. (Only press the tofu if needed). Season with salt and pepper a little sprinkle of vegetable bouillon powder. Fry the Tofu in a little oil until golden on both sides. Put the tofu on a baking tray and allow to bake in the oven while you prepare the vegetables.
- Sautée the onion and the peppers in a pan with the rest of the oil, add the sprouts and broccoli to the end.
- At last add the spiralized courgette and the sauce. Allow the sauce to completely coat all the vegetables.
- Plate up with the tofu. Garnish with spring onion, fresh chili, and sesame seeds.
If you try this recipe, I would love to hear from you! Please leave a comment down below or take a photo and tag me on Instagram @abiteofkindness