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SAVOURY TOFU AND VEGETABLE STIR-FRY
10

SAVOURY TOFU AND VEGETABLE STIR-FRY

NUTRITION
HEALTHY RECIPES
Feb 12, 2025

SAVOURY TOFU AND VEGETABLE STIR-FRY

This savoury tofu and vegetable stir-fry is a delicious, plant-based meal that is both nutritious and satisfying. Golden, pan-fried tofu provides a crispy texture, while vibrant vegetables such as zucchini, bell pepper and carrot add a delightful crunch. The dish is lightly seasoned with low-sodium soy sauce and sesame oil, allowing the natural flavours to shine through while creating a rich umami depth. This stir-fry is perfect for a quick lunch or dinner, offering a healthy balance of protein, fibre and essential vitamins. Whether enjoyed on its own or served over steamed rice or noodles, this dish is a fantastic option for anyone looking for a simple yet flavourful meal. Plus, with its easy preparation and minimal ingredients, it’s ideal for busy weeknights when you need something nutritious without much effort.

RECIPE CATEGORY

Entrée, Lunch, Dinner

SERVING SIZE

1

CUISINE

Asian

PREPARATION/TECHNIQUES

Stir-Fry, Pan-Fry

OCCASION/HOLIDAY

Family Reunion, Potluck, Spring, Summer, Quick Weeknight Meal

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Low Sodium, Vegan, Vegetarian, Quick & Easy

DISH TYPE

Stir-Fry

INGREDIENTS

The following are the ingredients we need to prepare the savoury tofu and vegetable stir-fry.

  • 100g firm tofu, cubed
  • ¼ zucchini, sliced
  • ¼ bell pepper, sliced
  • ¼ carrot, julienned
  • 1 tsp soy sauce (low sodium)
  • ½ tsp sesame oil
  • 1 clove garlic, minced

FULL NUTRITIONAL INFORMATION

  • Calories: 120 kcal
  • Carbohydrates: 8g
  • Protein: 10g
  • Fat: 6g
  • Saturated Fat: 1g
  • Sodium: 200mg
  • Fibre: 2g
  • Sugar: 3g

PREPARATION

  • Prepare The Tofu: Pat the tofu dry with a paper towel to remove excess moisture, then cut it into evenly sized cubes for better cooking.
  • Heat The Pan: Place a non-stick pan or wok over medium heat and add ¼ teaspoon of sesame oil.
  • Cook The Tofu: Add the tofu cubes to the pan and cook for about 3-4 minutes on each side until they turn golden brown and crispy. Remove and set aside.
  • Sauté The Garlic: In the same pan, add the remaining sesame oil and minced garlic, cooking for 30 seconds until fragrant.
  • Stir-Fry The Vegetables: Add the sliced zucchini, bell pepper and julienned carrot to the pan. Stir-fry for 3-4 minutes, keeping the vegetables crisp yet tender.
  • Combine Tofu And Sauce: Return the tofu to the pan and drizzle with low-sodium soy sauce, stirring well to coat all the ingredients evenly.
  • Final Toss: Stir everything together for another minute to blend the flavours before removing from heat.
  • Serve Immediately: Enjoy as a standalone dish or serve over steamed rice or noodles for a complete meal.

PREP TIME

5 minutes

COOKING TIME

10 minutes

TIPS

Here are some helpful tips for you when making this savoury tofu and vegetable stir-fry.

  • Press The Tofu: For an even crispier texture, press the tofu under a heavy object for 10-15 minutes to remove excess moisture before cooking.
  • Use A Hot Pan: Stir-frying works best with a hot pan to quickly cook the vegetables while keeping them crisp.
  • Avoid Overcrowding: Cook the tofu in a single layer to ensure even browning and avoid steaming.
  • Add More Flavour: Enhance the dish with ginger, chilli flakes, or a splash of rice vinegar for extra depth.
  • Prevent Burning: Stir frequently to avoid burning the garlic and vegetables.
  • Pair With Grains: Serve with brown rice, quinoa, or soba noodles for a heartier meal.

VARIATIONS

  • Spicy Tofu Stir-Fry: Add ½ teaspoon of chilli flakes or a drizzle of Sriracha for some heat.
  • Ginger-Garlic Infusion: Add ½ teaspoon of freshly grated ginger for an aromatic twist.
  • Sweet And Savoury Twist: Mix in a teaspoon of maple syrup or honey for a subtle sweetness.
  • Low-Carb Version: Serve with cauliflower rice instead of regular rice.
  • Gluten-Free Alternative: Use tamari instead of soy sauce for a gluten-free option.
  • Protein Boost: Add edamame or double the tofu for extra protein content.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan over medium heat or microwave for 1-2 minutes before serving.
  • Freezing: Not recommended, as tofu and stir-fried vegetables may become too soft and lose their texture after thawing.
  • Meal Prep: Pre-cut the vegetables and store them in a sealed container for up to 2 days to save prep time.

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