Description
This Tofu with Vegetables is a quick and healthy stir-fry packed with vibrant veggies and crispy tofu, making it a perfect plant-based dish for any meal. Full of protein, fiber, and rich in flavor, this dish is ideal for vegans, vegetarians, or anyone looking for a nutritious, easy-to-make meal. #TofuStirFry #VegetarianRecipes #VeganMeal #HealthyEating #PlantBased #EasyDinner
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
- 1/2 cup carrots, julienned
- 1/2 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
- Prepare the tofu: Press excess moisture out, then cube and toss with cornstarch for extra crispiness (optional).
- Cook the tofu: Heat 1 tbsp oil in a pan over medium-high heat. Add tofu and cook until golden brown on all sides (about 5-7 minutes). Remove and set aside.
- Sauté the vegetables: In the same pan, add another tbsp of oil. Stir-fry bell peppers, broccoli, carrots, and snap peas for 3-4 minutes.
- Add flavor: Stir in garlic, ginger, soy sauce, and hoisin sauce. Toss in the cooked tofu and mix well.
- Garnish and serve: Sprinkle with sesame seeds and green onions. Serve over rice or noodles if desired.
Notes
- For extra flavor, you can add chili flakes for a spicy kick.
- Serve this dish with rice, quinoa, or noodles for a complete meal.
- The hoisin sauce adds a sweet and savory flavor, but you can skip it for a lighter version.
Nutrition
- Serving Size: 1 serving
- Calories: 250kcal
- Sugar: 6g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 16g
- Cholesterol: 0mg