SPICY TOFU AND VEGETABLE STIR-FRY SAVOURY BOWL
This Spicy Tofu And Vegetable Stir-Fry Savoury Bowl is a bold and flavourful dish that brings crispy tofu, colourful bell peppers and tender zucchini in a fiery sauce. The tofu is pan-fried until golden and then tossed in a delicious blend of soy sauce, sriracha, olive oil, black pepper and garlic for a deep, savoury heat packed with plant-based protein and essential nutrients. This dish is perfect for a light but satisfying meal. The combination of textures from the crispy tofu to the tender vegetables makes every bite an explosion of flavour. Whether you’re looking for a quick weeknight dinner, a nutritious meal preparation option or a healthy way to enjoy tofu, this Spicy Tofu And Vegetable Stir-Fry Savoury Bowl is an excellent choice. Best served with steamed rice, noodles or enjoyed on its own, this stir-fry is both satisfying and easy to prepare in under 20 minutes.
RECIPE CATEGORY
Lunch, Dinner
SERVING SIZE
1
CUISINE
Asian, Chinese, Thai
PREPARATION/TECHNIQUES
Stir-Fry
OCCASION/HOLIDAY
Casual Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Dairy-Free, Low Fat, Wheat / Gluten-Free
DISH TYPE
Bowl
INGREDIENTS
These are the following ingredients for Spicy Tofu And Vegetable Stir-Fry Savoury Bowl:
- 82 grams | 2.89 ounces | ½ cup firm tofu, cubed
- 45 grams | 1.59 ounces | ½ cup bell peppers, sliced
- 60 grams | 2.12 ounces | ½ cup zucchini, sliced
- 5 millilitres | 0.08 fluid ounces | ½ teaspoon soy sauce (low sodium)
- 5 millilitres | 0.08 fluid ounces | ½ teaspoon sriracha
- 5 grams | 0.02 ounces | ¼ teaspoon black pepper
- 5 grams | 0.09 ounces | ½ teaspoon garlic, minced
- 5 millilitres | 0.08 fluid ounces | ½ teaspoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 165 kilocalories
- Protein: 14.0 grams
- Fats: 9.9 grams
- Carbohydrates: 7.8 grams
- Fibre: 3.4 grams
- Sugar: 4.0 grams
- Sodium: 15 milligrams
PREPARATION
These steps are followed for the preparation of Spicy Tofu And Vegetable Stir-Fry Savoury Bowl:
- Press The Tofu: Wrap the tofu in a clean towel and place a weight on top to remove excess moisture for about 10 minutes.
- Slice The Vegetables: Cut the bell peppers and zucchini into thin strips for even cooking.
- Heat The Pan: In a skillet or wok, heat the olive oil over a medium-high flame.
- Cook The Tofu: Add the tofu cubes to the pan and cook for 4 to 5 minutes, flipping occasionally, until golden brown on all sides.
- Add The Vegetables: Stir in the sliced bell peppers, zucchini and sauté for 3 to 4 minutes until slightly tender but still crisp.
- Season The Stir-Fry: Add the minced garlic, soy sauce, sriracha and black pepper. Stir well to coat all ingredients evenly.
- Cook More For 2 Minutes: Cook more for 2 minutes, which allows the flavours to blend. Remove from heat.
- Serve Immediately: Enjoy alone or pair with steamed rice, quinoa or noodles.
PREPARATION TIME
5 minutes
COOKING TIME
10 minutes
TIPS
Here are some helpful tips for Spicy Tofu And Vegetable Stir-Fry Savoury Bowl:
- Extra Crispy Tofu: Use cornstarch to lightly coat the tofu before pan-frying for a crispier texture.
- Adjust Spice Level: Reduce or increase sriracha to match your heat preference.
- Avoid Soggy Tofu: Ensure tofu is appropriately pressed to remove excess moisture before cooking.
- Boost Umami Flavour: Add a splash of rice vinegar or sesame oil before serving.
- For A Fuller Meal: Serve with brown rice, quinoa or stir-fried noodles.
VARIATIONS
- Gluten-Free: Use tamari instead of soy sauce for a gluten-free option.
- Sweeter Twist: Add a teaspoon of maple syrup or coconut sugar for a hint of sweetness.
- Protein Boost: Toss in edamame or chickpeas for additional plant-based protein.
- Nutty Flavour: Sprinkle with toasted sesame seeds or chopped cashews for extra crunch.
- Extra Vegetables: Add mushrooms, snap peas or carrots for more variety.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: Not recommended because the tofu texture changes when frozen.
- Reheating: Warm in a skillet over a medium flame with a splash of water to revive the sauce.
