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
- Prepare the Tofu: Cut the firm tofu into cubes and gently pat them dry with a paper towel.
- Prep the Vegetables: Slice the bell peppers and snap peas, and break the broccoli into small florets. Mince the garlic.
- Heat the Oil: Heat the sesame oil over medium heat in a large pan or wok.
- 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.
- 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.
- 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.
- 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.