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TOFU VEGETABLE STIR-FRY
09

TOFU VEGETABLE STIR-FRY

NUTRITION
HEALTHY RECIPES
Feb 11, 2025

TOFU VEGETABLE STIR-FRY

This Tofu Vegetable Stir-Fry is a delicious and nutritious meal, perfect for a quick lunch or dinner, packed with protein-rich tofu and vibrant vegetables. This tofu vegetable stir-fry dish is full of flavour while remaining light and healthy. Broccoli, bell pepper and carrot add crunch and colour, while garlic, soy sauce and sesame oil provide a rich, savoury taste. Stir-frying keeps the ingredients crisp and fresh while allowing the flavours to blend beautifully. This meal is versatile and satisfying, whether served over rice or noodles or enjoyed on its own. It’s a great plant-based option for those looking for a healthy, high-protein dish without sacrificing taste. This simple stir-fry comes together in minutes, making it ideal for busy days when you need a quick yet nourishing meal. Customise it with your favourite vegetables and seasonings to suit your personal preference.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Asian

PREPARATION/TECHNIQUES

Stir-Fry, Sauté, One-Pot Wonders, Quick & Easy

OCCASION/HOLIDAY

Weeknight Meal, Family Dinner, Summer, Potluck, Light Lunch

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Healthy, High Fibre, High Protein, Low Sodium, Quick & Easy

DISH TYPE

Stir-Fry

INGREDIENTS

There are the following ingredients for tofu vegetable stir-fry:

  • 100g firm tofu, cubed
  • 50g broccoli florets
  • 1/4 bell pepper, sliced
  • 1/4 carrot, julienned
  • 1 tbsp soy sauce (low sodium)
  • 1 tsp sesame oil
  • 1 clove garlic, minced

FULL NUTRITIONAL INFORMATION

  • Calories: 190 kcal
  • Protein: 14g
  • Carbohydrates: 12g
  • Fibre: 4g
  • Sugars: 3g
  • Fat: 10g
  • Saturated Fat:5g
  • Sodium: 220mg

PREPARATION

These steps are included for the preparation of Tofu Vegetable Stir-Fry:

  • Prepare The Ingredients: Cube the tofu, slice the bell pepper, julienne the carrot and cut the broccoli into florets. Mince the garlic.
  • Heat The Oil: In a wok or large pan, heat the sesame oil over medium-high flame.
  • Cook The Tofu: Add the cubed tofu and stir-fry for 3-4 minutes until lightly golden. Remove from the pan and set aside.
  • Stir-Fry The Vegetables: In the same pan, add the broccoli, bell pepper and carrot. Stir-fry for 2-3 minutes until slightly tender but still crisp.
  • Add The Garlic: Stir in the minced garlic and cook for 30 seconds until fragrant.
  • Combine Everything: Return the tofu to the pan and add the soy sauce. Stir well to coat all ingredients in the sauce.
  • Finish Cooking: Cook for another 1-2 minutes until the flavours blend.
  • Serve And Enjoy: Transfer to a plate and serve immediately, on its own or with rice or noodles.

PREP TIME

5 minutes

COOKING TIME

10 minutes

TIPS

Here are some tips for the preparation of Tofu Vegetable Stir-Fry:

  • Press The Tofu: Removing excess moisture before cooking helps tofu crisp up nicely.
  • Use High Heat: Stir-frying on high heat keeps the vegetables crisp and the tofu golden.
  • Preheat The Pan: A hot pan prevents sticking and ensures even cooking.
  • Don’t Overcrowd The Pan: Cooking in batches helps ingredients cook properly without steaming.
  • Enhance The Sauce: Add a splash of rice vinegar or a drizzle of maple syrup for extra depth.
  • Serve Fresh: This dish is best enjoyed immediately while the textures are at their best.

VARIATIONS

  • Spicy Kick: Add red pepper flakes or sriracha for heat.
  • Ginger Infusion: Grate fresh ginger into the sauce for extra warmth.
  • Extra Veggies: Add mushrooms, snap peas or baby corn for variety.
  • Soy-Free Option: Use coconut aminos instead of soy sauce.
  • Nutty Crunch: Sprinkle toasted sesame seeds or crushed peanuts on top.
  • Low-Carb Version: Serve over cauliflower rice instead of grains.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan for the best texture.
  • Freezing: Freezing is not recommended, as tofu and vegetables may lose their texture when thawed.
  • Meal Prep Tip: Chop vegetables and cube tofu in advance for a quicker cooking process.

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