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TOFU AND VEGETABLE STIR-FRY
06

TOFU AND VEGETABLE STIR-FRY

NUTRITION
HEALTHY RECIPES
Sep 15, 2024

TOFU AND VEGETABLE STIR-FRY

Tofu and Vegetable Stir-Fry is a delicious and nutritious dish, perfect for a quick and healthy meal. This stir-fry features firm tofu, tender broccoli florets, crisp bell peppers, and sweet snap peas, all cooked in a light soy sauce and sesame oil. The garlic adds aromatic depth, while the tofu provides a good source of plant-based protein. This recipe is ideal for a fast lunch or dinner. It offers an outstanding balance of vegetables and protein, making it perfect for vegans and anyone looking for a healthy, satisfying dish that comes together in minutes.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1 serving

CUISINE

Asian

PREPARATION / TECHNIQUES

Stir-Fry, One-Pot Wonders, Pan-Fry

OCCASION / HOLIDAY

Weeknight Dinner, Picnic, Spring, Summer, Quick Lunch

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan, Healthy, High Fibre, Low Cholesterol, Quick & Easy, Organic

DISH TYPE

Stir-Fry, Main Dish

INGREDIENTS FOR TOFU AND VEGETABLE 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 (or tamari for gluten-free)
  • 1/2 tbsp sesame oil

FULL NUTRITIONAL INFORMATION

  • Calories: 220
  • Protein: 14g
  • Carbohydrates: 12g
  • Fibre: 5g
  • Fat: 14g
  • Saturated Fat: 2g
  • Sodium: 450mg
  • Sugars: 4g

PREPARATION FOR TOFU AND VEGETABLE STIR-FRY

  1. Prepare the Tofu: Cut the firm tofu into cubes and gently pat them dry with a paper towel.
  1. Prep the Vegetables: Slice the bell peppers and snap peas, and break the broccoli into small florets. Mince the garlic.
  1. Heat the Oil: Heat the sesame oil over medium heat in a large pan or wok.
  1. Cook the Tofu: Add the cubed tofu to the pan and pan-fry for 4-5 minutes until golden on all sides. Remove and set aside.
  1. Stir-Fry the Vegetables: In the same pan, add the minced garlic and stir for 30 seconds. Then, add the broccoli, bell peppers, and snap peas. Stir-fry for 3-4 minutes until the vegetables are tender but crisp.
  1. Combine Tofu and Vegetables: Add the tofu back into the pan and pour the soy sauce over the mixture. Stir-fry for another 2 minutes, allowing the flavours to combine.
  1. Serve: Remove from heat, season with salt and pepper to taste, and serve immediately.

PREP TIME

10 minutes

COOKING TIME

10 minutes

TIPS FOR TOFU AND VEGETABLE STIR-FRY

  • Press the tofu 10-15 minutes before cooking to remove excess moisture and help it crisp better.
  • Cook the tofu in batches to avoid overcrowding the pan, which ensures even browning.
  • Stir-fry over high heat for a crisp-tender vegetable texture.

VARIATIONS

  • Add a splash of rice vinegar or hot sauce for extra flavour.
  • Include mushrooms, spinach, or zucchini for additional vegetables.
  • Sprinkle with sesame seeds or add a drizzle of sriracha for a spicy kick.
  • Substitute tofu with tempeh or seitan for a protein variety.

PREPPING AND STORAGE

  • Fridge: Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or microwave.
  • Freezer: It’s best to enjoy this stir-fry fresh, but you can freeze the tofu before cooking. Thaw before use, but be aware that the texture may change slightly.

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