ONE-POT TOFU AND VEGETABLE STIR-FRY
This OnetoPot Tofu and Vegetable Stir-fry is a quick and healthy meal packed with plant-based protein, vibrant bell peppers and a savoury garlic soy sauce. This vegetable Stir-fry is a fantastic option for weeknight dinners or meal preparation with its light and flavourful profile. The tofu absorbs the rich umami flavours of soy sauce, olive oil and garlic, while the bell peppers add a delightful crunch. This simple yet satisfying dish is gluten-free, dairy-free and vegan, making it perfect for various dietary needs. Serve one-pot tofu and vegetable Stir-fry alone or pair it with steamed rice or noodles for a more substantial meal.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Asian
PREPARATION/TECHNIQUES
OnetoPot Wonders, Stir-fry
OCCASION/HOLIDAY
Casual Dinner, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Wheat / Gluten-Free, Low Fat, Quick & Easy, Healthy
DISH TYPE
Main Course
INGREDIENTS
- 65 grams | 2.29 ounces | ¼ cup firm tofu, cubed
- 75 grams | 2.65 ounces | ½ cup bell peppers, sliced
- 5 millilitres | 0.08 fluid ounces | ½ teaspoon gluten-free soy sauce (or tamari)
- 1 gram | 0.04 ounces | ½ teaspoon garlic, minced
- 5 millilitres | 0.08 fluid ounces | ½ teaspoon olive oil
- 37 millilitres | 1.25 fluid ounces | 2½ tablespoons water (for loosening the pan sauce)
- 1 gram | 0.04 ounces | ¼ teaspoon finely grated fresh ginger (optional but recommended)
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon rice vinegar or lemon juice (brightness, optional)
- 1 gram | 0.04 ounces | ¼ teaspoon toasted sesame oil (finish, optional)
- 1 gram | 0.004 ounces | 1 pinch ground black pepper (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 126.1 kilocalories
- Saturated Fat: 1.1 grams
- Carbohydrates: 5.1 grams
- Sugar: 2 grams
- Protein: 11.7 grams
- Fat: 7.9 grams
- Fibre: 2.5 grams
- Sodium: 156.4 milligrams
- Iron: 1.9 milligrams
- Calcium: 436.9 milligrams
- Potassium: 263.5 milligrams
PREPARATION
- Dry And Cube The Tofu: Pat the tofu thoroughly with kitchen paper. If time allows, press it for 5 to 10 minutes between two plates to remove extra moisture. Cut into 5 centimetre cubes so they brown evenly.
- Preheat The Pan: Place a non-stick pan or wok over medium heat. Add olive oil and warm for 1 minute until the oil shimmers.
- Aromatics First: Add the minced garlic (and ginger, if using) and cook for 30 seconds, stirring, until fragrant. Avoid browning.
- Sear The Tofu: Add tofu in a single layer. Leave undisturbed for 3 minutes, then turn and cook for another 3 minutes until the edges are golden. If the pan looks dry, drizzle in ½ tablespoon of water to prevent sticking.
- Stir-Fry The Vegetables: Add sliced bell peppers. Toss continuously for 2 to 3 minutes until tender crisp. Keep the heat at medium to protect the garlic.
- Build The Pan Sauce: Pour in gluten-free soy sauce (or tamari) and 2 tablespoons of water. Add rice vinegar or lemon juice if using. Stir for 30 to 60 seconds so the tofu absorbs flavour and the peppers glaze lightly.
- Season And Finish: Taste and adjust with a pinch of black pepper or a few extra drops of tamari. Remove from the heat and stir in sesame oil if you like a nutty finish.
- Garnish And Serve: Top with spring onion and sesame seeds. Serve immediately as it is or spoon over warm brown rice or toss with rice noodles.
PREPARATION TIME
5 minutes
COOKING TIME
10 minutes
TIPS
- Extra Flavour: Add a pinch of ginger or red pepper flakes for gentle heat.
- Crispier Tofu: Press the tofu before cooking to improve browning and texture.
- More Protein: Scatter sesame seeds or add shelled edamame at the end.
- Balanced Meal: Serve with quinoa or brown rice for a satisfying plate.
- Alternative Oil: A few drops of sesame oil at the end add a classic aroma.
VARIATIONS
- Mushroom Tofu Stir-fry: Replace bell peppers with sliced mushrooms for extra umami flavour.
- Thai Inspired: Add a splash of coconut milk and a squeeze of lime for a creamy and bright finish.
- Soy Free: Use coconut aminos in place of soy sauce or tamari.
- Peanut Tofu Stir-fry: Toss with a light peanut sauce just before serving.
- Low Carbohydrate: Serve over cauliflower rice instead of grains or noodles.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container for up to 3 days.
- Freezing: Freezing is not recommended because the tofu texture changes when frozen in this preparation.
- Reheating: Warm in a pan over medium heat with a splash of water, tossing until hot and glossy again.
