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TOFU AND VEGGIE STIR-FRY
19

TOFU AND VEGGIE STIR-FRY

NUTRITION
HEALTHY RECIPES
Sep 12, 2024

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

  1. 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.
  1. 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.
  1. 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.
  1. 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.

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