This Tofu Stir-Fry with Mixed Vegetables is a delicious, plant-based dish that’s perfect for a healthy lunch or dinner. Featuring crispy tofu and colorful vegetables in a savory sauce, this 400-calorie meal is packed with nutrients and flavors, making it a satisfying and nutritious option for any day.
Key Information
- Preparation Time: 10 minutes
- Cooking Time: 15 minutes
- Total Time: 25 minutes
- Number of Servings: 2
- Serving Size: 1 bowl
Nutritional Information (Per Serving)
- Calories: 400
- Protein: 18g
- Carbohydrates: 45g
- Fat: 18g
- Dietary Preferences: Vegan, gluten-free option available
Ingredients
- 200g (7 oz) firm tofu, pressed and cubed
- 1 cup (150g) broccoli florets
- 1/2 cup (75g) bell pepper, sliced
- 1/2 cup (75g) carrots, julienned
- 1/4 cup (40g) snap peas
- 2 tbsp (30ml) vegetable oil, divided
- 1 clove garlic, minced
- 2 tbsp (30ml) low-sodium soy sauce or tamari (for gluten-free)
- 1 tbsp (15ml) rice vinegar
- 1 tbsp (15g) cornstarch, mixed with 2 tbsp (30ml) water
- 1 tsp fresh ginger, grated (optional)
- 1/4 tsp red pepper flakes (optional, for heat)
- Salt and pepper to taste
- Optional: sesame seeds and sliced green onions for garnish
Method of Preparation
- Prepare the Tofu: Press the tofu to remove excess water, then cut it into cubes. In a skillet, heat 1 tablespoon of vegetable oil over medium-high heat. Add the tofu and cook for 6-8 minutes, turning occasionally, until golden and crispy. Remove from the skillet and set aside.
- Stir-Fry the Vegetables: In the same skillet, add the remaining tablespoon of oil. Add the garlic, broccoli, bell pepper, carrots, and snap peas. Stir-fry for 5-6 minutes, or until the vegetables are tender-crisp.
- Add the Sauce: Stir in the soy sauce, rice vinegar, ginger (if using), and the cornstarch mixture. Cook for 1-2 minutes, stirring frequently, until the sauce thickens.
- Combine Tofu and Sauce: Add the crispy tofu back to the skillet, tossing to coat it evenly in the sauce. Season with red pepper flakes, salt, and pepper.
- Serve and Garnish: Divide the stir-fry between two bowls. Garnish with sesame seeds and sliced green onions if desired. Enjoy hot.
Tips for Culinary Success
- Press the Tofu Well: Removing excess moisture from the tofu helps it get crispier when frying.
- Adjust the Sauce to Taste: Add a touch of maple syrup or brown sugar for a hint of sweetness if desired.
- Use High Heat: Stir-frying over high heat keeps the vegetables crisp and prevents them from becoming soggy.
Frequently Asked Questions (FAQs)
1. Can I use other vegetables in this stir-fry?
Yes, feel free to use your favorite vegetables, such as mushrooms, zucchini, or onions.
2. How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave before serving.
3. Can I make this dish spicier?
For extra heat, add more red pepper flakes or a drizzle of sriracha sauce.
This Tofu Stir-Fry with Mixed Vegetables is a tasty and nutritious way to enjoy a plant-based meal. With crispy tofu, fresh vegetables, and a flavorful sauce, this 400-calorie dish is perfect for a healthy and satisfying lunch or dinner.
