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SWEET AND SPICY TOFU STIR-FRY
10

SWEET AND SPICY TOFU STIR-FRY

NUTRITION
HEALTHY RECIPES
Feb 12, 2025

SWEET AND SPICY TOFU STIR-FRY

Sweet and Spicy Tofu Stir-Fry is a vibrant and flavour-packed dish that perfectly balances heat and sweetness in every bite. Crispy tofu cubes are pan-fried in olive oil to golden perfection and coated in a delicious soy-based glaze with a kick of chilli flakes. The bell peppers add a natural sweetness and a satisfying crunch, complementing the tender tofu beautifully. This dish is rich in plant-based protein, making it an excellent choice for vegans, vegetarians or anyone looking for a nutritious meal. Quick and easy to prepare, it’s ideal for busy weeknights when you need a satisfying dish without spending too much time in the kitchen. Serve it over rice, quinoa or noodles for a wholesome and well-rounded meal. Whether you love bold, spicy flavours or want a protein-packed dish with a twist, this stir-fry will become a favourite.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Asian

PREPARATION/TECHNIQUES

Stir-Fry

OCCASION/HOLIDAY

Weeknight Dinner, Quick Meal, Family Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Low Fat, High Protein, Quick & Easy, Vegan

DISH TYPE

Stir-Fry

INGREDIENTS

  • 80g tofu, cubed
  • 30g bell peppers, sliced
  • ½ tsp chilli flakes
  • 1 tsp soy sauce
  • 1 tsp olive oil

FULL NUTRITIONAL INFORMATION

  • Calories: 150
  • Protein: 12g
  • Carbohydrates: 4g
  • Fat: 9g
  • Saturated Fat:5g
  • Fibre: 2g
  • Sodium: 410mg
  • Sugar: 2g

PREPARATION

  • Press The Tofu: Pat the tofu dry with a paper towel to remove excess moisture for a crispier texture.
  • Heat The Pan: Place a non-stick pan over a medium-high flame and add the olive oil, letting it heat for about 30 seconds.
  • Cook The Tofu: Add the cubed tofu to the pan and stir-fry for 4-5 minutes until golden brown and crispy on all sides. Remove from the pan and set aside.
  • Stir-Fry The Bell Peppers: In the same pan, add the sliced bell peppers and cook for 2 minutes until slightly tender but still crisp.
  • Add The Seasoning: Sprinkle in the chilli flakes and pour in the soy sauce, stirring well to coat the bell peppers evenly.
  • Combine Everything: Return the tofu to the pan and stir-fry for another minute to absorb the flavours.
  • Serve Immediately: Remove from heat and enjoy hot, either on its own or with a side of rice, quinoa or noodles.

PREP TIME

5 minutes

COOKING TIME

7 minutes

TIPS

  • Use Extra-Firm Tofu: It holds its shape better and gets crispier when pan-fried.
  • Control The Spice Level: Adjust the chilli flakes to your preference, add more for extra heat or reduce for a milder taste.
  • For A Richer Flavour: Drizzle a teaspoon of sesame oil at the end of cooking for extra depth.
  • Stir Constantly: This prevents the chilli flakes from burning and ensures an even coating of the flavours.
  • For Extra Crispiness: Lightly coat the tofu in cornstarch before frying to enhance its crunch.

VARIATIONS

  • Gluten-Free Alternative: Use tamari or coconut aminos instead of soy sauce for a gluten-free version.
  • Additional Vegetables: Toss in broccoli, mushrooms or snow peas for more texture and nutrients.
  • Sweet & Tangy Twist: Add a teaspoon of maple syrup or honey to balance the spice with a touch of sweetness.
  • Extra Protein Boost: Include edamame or chickpeas for an additional plant-based protein source.
  • Spicy Garlic Version: Sauté minced garlic with the bell peppers for a more intense flavour.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan over medium heat for the best texture.
  • Freezing: Cooked tofu can be frozen separately for up to 1 month. Thaw before reheating for the best consistency.
  • Meal Prep: Pre-chop the tofu and vegetables and store them separately for a quicker cooking process.

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