Vegetable Stir-Fry with Tofu

williamhallett
Mar 20
3 min read

Updated: Apr 18

Prep Time: 15 min	Cook Time: 15 min
Total Time: 30 min	Servings: 1

Introduction

Embark on a culinary journey to Asia with our delectable Tofu and Veggie Stir-Fry recipe. This dish highlights a symphony of vibrant colors, flavors, and textures, featuring golden cubes of tofu, crisp-tender vegetables, and a savory blend of Asian-inspired sauces. Ideal for a healthy weeknight dinner or meal-prepped lunches, this versatile and plant-based recipe is sure to satisfy your taste buds while nourishing your body.

Health Benefits

Protein-Packed Tofu: Tofu provides a plant-based source of complete protein, supporting muscle health and satiety.
Nutrient-Dense Vegetables: Bell peppers, broccoli, and carrots deliver fiber, antioxidants, and essential vitamins and minerals that contribute to overall health and well-being.
Flavorful Aromatics: Garlic and ginger offer antimicrobial properties and antioxidants, promoting immune health and reducing inflammation.
Heart-Healthy Sesame Oil: Sesame oil is rich in mono- and polyunsaturated fats, supporting heart health and improving cholesterol levels.

Ingredients

1 block firm tofu, cubed (about 14 oz)
1 bell pepper, sliced (any color)
1 cup broccoli florets
1 carrot, sliced
2 tablespoons soy sauce (or tamari for gluten-free)
1 tablespoon sesame oil
1 clove garlic, minced

Optional Additions

1 teaspoon grated ginger
½ cup snap peas or snow peas
½ cup sliced mushrooms (e.g., shiitake, button)
2 tablespoons hoisin sauce or teriyaki sauce
1 tablespoon rice vinegar or apple cider vinegar
1 teaspoon chili flakes or sriracha sauce
1 tablespoon cornstarch mixed with 2 tablespoons water
1 tablespoon sesame seeds or chopped peanuts
1 cup cooked brown rice or quinoa

Cooking Instructions

Prepare the Ingredients:

Drain the tofu and press it to remove excess water. Cut into 1-inch cubes. Slice the bell pepper, broccoli, and carrot. Mince the garlic and prepare any optional vegetables or ingredients.

Cook the Tofu:

Heat 1 tablespoon of sesame oil in a large non-stick skillet or wok over medium heat. Add the cubed tofu and cook for 5-7 minutes, turning occasionally until all sides are golden brown. Remove tofu from the pan and set aside.

Sauté the Aromatics:

In the same pan, add the minced garlic (and grated ginger if using) and sauté for about 30 seconds until fragrant.

Stir-Fry the Vegetables:

Add the bell pepper, broccoli, and carrot to the pan. Stir-fry for 4-5 minutes until the vegetables are tender but still crisp. If using, add optional vegetables like snap peas or mushrooms.

Combine and Season:

Return the tofu to the pan. Add the soy sauce and any additional sauces like hoisin or teriyaki. Stir to coat the tofu and vegetables evenly. If you prefer a thicker sauce, add the cornstarch mixture and stir until the sauce is thickened.

Finish and Serve:

Add any optional ingredients like sesame seeds or chopped peanuts. Serve immediately over cooked brown rice or quinoa. Garnish with a sprinkle of chili flakes or a drizzle of sriracha for added heat.

Serving Suggestions

Serve with a side of steamed jasmine or basmati rice: For a complete and balanced meal.
Pair with a refreshing cucumber salad: To complement the flavors and add a fresh element.
Top with fresh herbs like cilantro or green onions: For added freshness and flavor.

Tips and Variations

For extra flavor: Marinate the tofu in soy sauce, garlic, and ginger for 15 minutes before cooking.
To reduce sodium: Use low-sodium soy sauce or tamari and limit additional salty condiments.
For added crunch: Add a handful of bean sprouts or water chestnuts towards the end of cooking.