MINI TOFU STIR-FRY BOX
The Mini Tofu Stir-Fry Box is a quick and savoury snack that offers a compact burst of plant-based protein and fibre in just one serving. It features firm tofu, lightly sautéed in olive oil, paired with grated carrot and seasoned with reduced-sodium soy sauce. This small but mighty box delivers a balanced texture and umami flavour, all with minimal ingredients and effort. Ideal for prepping ahead and enjoying chilled or at room temperature, it is a fantastic addition to lunchboxes or post-exercise meals. With its clean, simple profile and no-fuss preparation, the Mini Tofu Stir-Fry Box is suitable for vegan, gluten-free and low-sugar diets. Perfectly portioned for one, it’s a wholesome choice that satisfies salty cravings without reaching for processed snacks. Please keep it on your weekly prep list for flavourful nourishment anytime.
RECIPE CATEGORY
Snack
SERVING SIZE
1
CUISINE
Asian
PREPARATION/TECHNIQUES
Sauté, Prepared in Advance, 5 ingredients or less
OCCASION/HOLIDAY
Picnic, Ramadan, Family Reunion, Back‑to‑School, Potluck, Summer, Graduation, Mother’s Day
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, High Fibre, Low/No Sugar, Low Sodium, Quick & Easy, Kid Friendly, Wheat/Gluten‑Free
DISH TYPE
Dip
INGREDIENTS
There are the following ingredients for Mini Tofu Stir-Fry Box:
- 50 grams firm tofu (cubed)
- 1/2 teaspoon olive oil
- 1 tablespoon grated carrot
- 1 teaspoon reduced-sodium soy sauce
FULL NUTRITIONAL INFORMATION
- Calories: 97.7 kcal
- Fat: 6.6 g
- Saturated Fat: 0.9 g
- Carbohydrate: 2.4 g
- Sugar: 0.4 g
- Sodium: 174.6 mg
- Fiber: 1.4 g
- Protein: 9.1 g
- Calcium: 345.5 mg
- Iron: 1.4 mg
- Potassium: 160 mg
PREPARATION
These steps are followed for the preparation of Mini Tofu Stir-Fry Box:
- Cube the Tofu: Pat tofu dry and cut into small bite-size cubes for even cooking.
- Heat the Pan: Add olive oil to a non-stick pan and warm over medium heat.
- Sauté the Tofu: Cook the tofu for 4 to 5 minutes, turning occasionally, until it is lightly golden.
- Add the Carrot: Stir in the grated carrot and cook for 1 more minute to soften.
- Season and Cool: Add soy sauce, mix well, then remove from heat and let cool thoroughly before storing.
PREP TIME
5 minutes
COOKING TIME
6 minutes
TIPS
- Drain Tofu Well: Use paper towels to press out excess moisture for better sautéing.
- Use a Silicone Pan: It prevents sticking and helps tofu brown evenly.
- Cool Before Packing: Prevents steam build-up in containers and keeps texture fresh.
VARIATIONS
- Add Colour: Include diced capsicum or green beans for extra veg and crunch.
- Make It Spicy: Add a pinch of chilli flakes or freshly grated ginger.
- Protein Boost: Mix in cooked edamame or top with toasted sesame seeds.
- Low-Sodium Swap: Replace soy sauce with coconut aminos for an even lower salt content.
PREPPING AND STORAGE
- Refrigerate: Store in a sealed box for up to 3 days. Cool completely before closing the lid.
- Meal Prep Friendly: Make several boxes in advance for weekday snacking.
- Not Freezer Suitable: Freezing tofu after sautéing may alter texture; it is best enjoyed fresh.