ONE-POT TOFU AND VEGETABLE STIR-FRY
This One-Pot 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. With its light yet flavourful profile, this dish is a fantastic option for weeknight dinners or meal prep. 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 it alone or pair it with steamed rice or noodles for a more substantial meal.
RECIPE CATEGORY
Main Course
SERVING SIZE
1
CUISINE
Asian
PREPARATION/TECHNIQUES
One-Pot Wonders, Stir-Fry
OCCASION/HOLIDAY
Casual Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Gluten-Free, Dairy-Free, Low Fat
DISH TYPE
Soup / Stew, Salad, Energy Bars, Tacos & Wraps
INGREDIENTS
- ¼ cup firm tofu, cubed
- ½ cup bell peppers, sliced
- ½ teaspoon soy sauce
- ½ teaspoon garlic, minced
- ½ teaspoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 126.1 kcal
- Saturated Fat: 1.1 g
- Carbohydrates: 5.1 g
- Sugar: 2 g
- Protein: 11.7 g
- Fat: 7.9 g
- Fibre: 2.5 g
- Sodium: 156.4 mg
- Iron: 1.9 mg
- Calcium: 436.9 mg
- Potassium: 263.5 mg
PREPARATION
- Prepare The Tofu: Perfectly dry the tofu with a paper towel and cube it into small pieces.
- Heat The Pan: Heat olive oil over a medium flame in a non-stick pan.
- Sauté The Garlic: Add minced garlic and cook for 30 seconds until fragrant.
- Cook The Tofu: Add the tofu cubes and stir-fry for 2-3 minutes until golden brown on the edges.
- Add Vegetables: Toss in the sliced bell peppers and stir-fry for another 2 minutes.
- Season With Soy Sauce: Drizzle in the soy sauce and stir well to coat everything evenly.
- Serve Immediately: Plate and enjoy warm as a standalone dish or with a side of rice.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
- Extra Flavour: Add a pinch of ginger or red pepper flakes for a spicy kick.
- Crispier Tofu: Press the tofu before cooking to remove excess moisture for a firmer texture.
- More Protein: Add sesame seeds or edamame for an additional protein boost.
- Balanced Meal: Serve with quinoa or brown rice for a wholesome meal.
- Alternative Oil: Use sesame oil instead of olive oil for a more authentic Asian flavour.
VARIATIONS
- Mushroom Tofu Stir-Fry: Swap bell peppers with sliced mushrooms for an umami-rich version.
- Thai-Inspired: Add a splash of coconut milk and lime juice for a Thai-inspired twist.
- Soy-Free Alternative: Replace soy sauce with coconut aminos for a soy-free option.
- Peanut Tofu Stir-Fry: Drizzle with peanut sauce for a nutty and rich flavour.
- Low-Carb Version: Serve over cauliflower rice instead of traditional rice.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
- Freezing: Freezing is not recommended because tofu may change texture when frozen.
- Reheating: Reheat in a pan over medium flame with a splash of water to restore moisture.