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. 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
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
Salad
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 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 milligram
- Iron: 1.9 milligrams
- Calcium: 436.9 milligrams
- Potassium: 263.5 milligrams
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 to 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-Carbohydrate 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.