TOFU AND VEGGIE STIR-FRY
This Tofu and Veggie Stir-Fry is a nutritious, plant-based dish that’s easy to prepare and bursting with flavour. Cubed firm tofu is lightly browned and tossed with fresh broccoli, bell peppers, and snap peas, all seasoned with soy sauce, sesame oil, and garlic for a fragrant and delicious meal. Ideal for lunch or dinner, this stir-fry provides a wholesome, balanced mix of protein, healthy fats, and fibre. Its simple preparation and delightful taste make it perfect for those looking for a quick and nutritious meal.
RECIPE CATEGORY
Lunch, Dinner, Entrée, Snack
SERVING SIZE
1
CUISINE
Asian
PREPARATION / TECHNIQUES
Stir-Fry, Pan-Fry, Quick & Easy
OCCASION / HOLIDAY
Everyday Meal, Healthy Eating, Light Dinner, Family Meal
SPECIAL CONSIDERATION / DIETARY CONCERNS
Vegan, Vegetarian, Low Fat, Gluten-Free, High Protein
DISH TYPE
Stir-Fry, Vegan Entrée, Quick Lunch
INGREDIENTS FOR TOFU AND VEGGIE STIR-FRY
- 100g firm tofu, cubed
- 1/2 cup broccoli florets
- 1/4 cup bell peppers, sliced
- 1/4 cup snap peas
- 1 clove garlic, minced
- 1/2 tbsp soy sauce
- 1/2 tbsp sesame oil
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION
- Calories: 260 kcal
- Protein: 15g
- Carbohydrates: 16g
- Fat: 17g
- Fibre: 6g
- Sodium: 300mg
- Vitamin A: 40% of DV
- Vitamin C: 90% of DV
PREPARATION FOR TOFU AND VEGGIE STIR-FRY
- Cook the Tofu: Heat sesame oil in a pan over medium heat. Add cubed tofu, cooking for 5-7 minutes until golden brown on all sides. Remove from the pan and set aside.
- Stir-Fry the Vegetables: In the same pan, add garlic and sauté for 30 seconds. Then, add broccoli, bell peppers, and snap peas. Stir-fry for 3-5 minutes until vegetables are tender but still crisp.
- Combine Ingredients: Return the cooked tofu to the pan. Drizzle with soy sauce, salt, and pepper, stirring to combine everything. Cook for another 2 minutes to heat through.
- Serve: Transfer to a plate and enjoy immediately for a fresh, healthy stir-fry.
PREP TIME
10 minutes
COOKING TIME
15 minutes
TIPS FOR TOFU AND VEGGIE STIR-FRY
- Press the tofu before cooking to remove excess moisture, ensuring a crispier texture when stir-fried.
- Don’t overcook the veggies to maintain their vibrant colour and crunch.
- Add a sprinkle of red pepper flakes for heat or a splash of rice vinegar for tang.
VARIATIONS
- Protein Swap: Replace tofu with tempeh, seitan, or chicken for a different protein option.
- Sauce Change: Try using teriyaki or hoisin sauce for a different flavour profile.
- Add Grains: Serve over brown rice or quinoa for a more filling meal.
PREPPING AND STORAGE
- Fridge: Store in an airtight container in the refrigerator for up to 3 days. Reheat in a pan over medium heat or in the microwave.
- Freezing: Do not freeze the tofu texture. It may change, and the vegetables can become mushy.