VEGETABLE STIR-FRY WITH TOFU

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

1. Prepare tofu: Pat the tofu dry with paper towels and cut it into cubes. It helps remove excess moisture for better browning.

2. 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.

3. 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.

4. 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.

5. 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.