VEGETABLE STIR-FRY WITH TOFU
This Vegetable Stir-Fry with Tofu is a nutritious and satisfying dish that brings together a variety of vibrant vegetables and protein-packed tofu. Lightly sear the tofu to create a crispy exterior. Meanwhile, the broccoli, bell peppers, and sauté snow peas retain their crispness. Flavoured with garlic, soy sauce, and sesame oil, this stir-fry offers a delicious combination of savoury and umami notes. It’s a quick, easy, and versatile meal perfect for a weeknight dinner or a light lunch, delivering a balanced mix of protein, fibre, and essential nutrients.
RECIPE CATEGORY
Dinner, Lunch, Entrée
SERVING SIZE
1
CUISINE
Asian, Vegan, Vegetarian
PREPARATION / TECHNIQUES
Stir-Fry, Sauté, Pan-Fry, One-Pot Wonders, 5 ingredients or less
OCCASION / HOLIDAY
Weeknight Dinner, Summer, Spring, Fall, Cinco De Mayo, Family Reunion, Picnic, Potluck, Party
SPECIAL CONSIDERATION / DIETARY CONCERNS
Vegan, Vegetarian, Dairy-Free, Gluten-Free, Low Fat, Low Sodium, Healthy, High Protein, Quick & Easy
DISH TYPE
Main Course, Entrée, Vegan Dish
INGREDIENTS FOR VEGETABLE STIR-FRY WITH TOFU
- 100g firm Tofu, cubed
- 1/2 cup broccoli florets
- 1/4 cup bell peppers, sliced
- 1/4 cup snow peas
- 1 clove garlic, minced
- 1/2 tbsp soy sauce
- 1/2 tbsp sesame oil
FULL NUTRITIONAL INFORMATION
- Calories: 220 kcal
- Protein: 12g
- Carbohydrates: 10g
- Fat: 15g
- Saturated Fat: 2g
- Fibre: 4g
- Sodium: 360mg
- Sugars: 2g
- Vitamin A: 35% of Daily Value (DV)
- Vitamin C: 70% of DV
- Calcium: 15% of DV
- Iron: 20% of DV
PREPARATION FOR VEGETABLE STIR-FRY WITH TOFU
- Prepare tofu: Pat the tofu dry with paper towels and cut it into cubes. It helps remove excess moisture for better browning.
- Cook tofu: Heat sesame oil in a large pan or wok over medium-high heat. Add the tofu cubes and cook for 4-5 minutes, turning occasionally, until golden brown on all sides. Remove tofu from the pan and set aside.
- Stir-Fry Vegetables: Add the minced garlic and sauté in the same pan for 30 seconds until fragrant. Add the broccoli, bell peppers, and snow peas. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
- Combine and Season: Return the tofu to the pan. Drizzle with soy sauce and toss everything together to coat evenly. Cook for another 1-2 minutes to warm through.
- Serve: If desired, serve hot, garnished with additional sesame seeds or chopped green onions.
PREP TIME
10 minutes
COOKING TIME
10-12 minutes
TIPS
- Extra Firm Tofu: For a firmer texture, press the tofu for 15 minutes before cubing to remove excess water.
- Variety: Feel free to swap or add other vegetables like carrots, zucchini, or baby corn.
- Serving Suggestions: Serve over steamed rice, quinoa, or noodles for a heartier meal.
VARIATIONS
- Spicy: Add a pinch of red pepper flakes or a drizzle of sriracha for a spicy kick.
- Nutty: Sprinkle toasted sesame seeds or chopped peanuts over the stir-fry before serving.
- Ginger: Add a teaspoon of grated ginger with the garlic for an extra layer of flavour.
PREPPING AND STORAGE
- Fridge: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: Not recommended, as tofu may become too soft upon thawing.
- Reheating: Reheat in a pan over medium heat or microwave until warm.