Description
Easy vegetable tofu stir fry is a quick and healthy dish that combines firm tofu with a colorful mix of fresh vegetables, providing a great source of protein and essential vitamins.
Ingredients
- Firm tofu: 400 grams (14 oz), cubed
- Bell peppers: 2 medium (1 red, 1 yellow), sliced
- Broccoli: 1 cup, cut into florets
- Carrots: 2 medium, julienned
- Soy sauce: 4 tablespoons
- Garlic: 3 cloves, minced
- Ginger: 1 tablespoon, minced
- Sesame oil: 2 tablespoons
- Green onions: 2, chopped (for garnish)
- Olive oil: 1 tablespoon (for cooking)
- Salt and pepper: to taste
Instructions
- Prepare the tofu by draining and pressing it between paper towels, then cut into 1-inch cubes.
- Chop the vegetables: slice bell peppers, cut broccoli into florets, and julienne the carrots.
- In a large skillet or wok, heat olive oil over medium-high heat and cook the tofu until golden brown and crispy, about 5-7 minutes. Remove and set aside.
- In the same skillet, add sesame oil, garlic, and ginger, sauté for 30 seconds, then add the vegetables and stir-fry for 5-7 minutes until tender-crisp.
- Return the tofu to the skillet, add soy sauce, and season with salt and pepper. Cook for an additional 2-3 minutes.
- Serve warm, garnished with chopped green onions, over steamed rice or noodles.
Notes
- Feel free to customize with seasonal vegetables or additional proteins like tempeh or chicken.
- For a gluten-free option, use gluten-free soy sauce or tamari.
- Leftovers can be stored in the fridge for 3-4 days.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Stir-fry
- Cuisine: Asian
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 5g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 15g
- Cholesterol: 0mg
Keywords: tofu stir fry, vegetable stir fry, quick meal, healthy recipe, vegan dish