Description
This quick and flavorful tofu stir-fry is packed with nutritious vegetables and savory seasonings, making it a perfect healthy meal for any occasion. With crispy tofu, vibrant veggies, and a hint of Asian-inspired sauces, this dish is both satisfying and easy to prepare. Whether you’re looking for a vegan option or a delicious weeknight dinner, this tofu stir-fry delivers!
Ingredients
Scale
- 1 block (14 oz) firm tofu, pressed and cubed
- 1 tbsp cornstarch (for crispy tofu, optional)
- 2 tbsp oil (sesame or vegetable)
- 1 cup bell peppers, sliced
- 1 cup broccoli florets
- ½ cup carrots, julienned
- ½ cup snap peas or zucchini, sliced
- 2 cloves garlic, minced
- 1 tbsp soy sauce or tamari
- 1 tsp ginger, grated
- 1 tbsp hoisin sauce or teriyaki sauce (optional)
- 1 tsp sesame seeds (for garnish)
- 1 green onion, chopped (for garnish)
Instructions
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Prepare the Tofu:
- Press excess moisture out of the tofu using a tofu press or by wrapping it in paper towels and weighting it down. Cube the tofu and toss with cornstarch for extra crispiness.
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Cook the Tofu:
- Heat 1 tbsp of oil in a pan over medium-high heat. Add the tofu and cook until golden brown on all sides (about 5-7 minutes). Remove and set aside.
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Sauté the Vegetables:
- In the same pan, add another tbsp of oil. Stir-fry the bell peppers, broccoli, carrots, and snap peas (or zucchini) for 3-4 minutes until tender-crisp.
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Add Flavor:
- Stir in minced garlic and grated ginger. Add soy sauce and hoisin sauce (if using), then toss in the cooked tofu. Mix well to combine flavors.
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Garnish and Serve:
- Sprinkle with sesame seeds and chopped green onions. Serve over rice or noodles if desired.
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Enjoy:
- Pair with steamed rice, quinoa, or noodles for a complete meal.
Notes
- For added protein, include edamame or chickpeas in the stir-fry.
- Use gluten-free tamari instead of soy sauce for a gluten-free option.
- Experiment with other vegetables like mushrooms, bok choy, or snow peas.
- Make it spicier by adding red pepper flakes or sriracha.
Nutrition
- Serving Size: 250 kcal
- Calories: 8g
- Sugar: 400mg
- Sodium: 12g
- Fat: 2g
- Saturated Fat: 8g
- Unsaturated Fat: 400mg
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 4g
- Protein: 18g
- Cholesterol: 0mg