Vegetable and Tofu Stir-Fry

This vibrant Vegetable and Tofu Stir-Fry is a quick and healthy American lunch option, packed with colorful veggies and protein-rich tofu. It's a delightful medley of textures and flavors, perfect for a satisfying meal any day of the week.

Ingredients

• Firm tofu - 200 grams
• Broccoli florets - 150 grams
• Bell pepper (red or yellow) - 1 medium, sliced
• Carrot - 1 medium, julienned
• Snap peas - 100 grams
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Soy sauce - 2 tablespoons
• Olive oil - 1 tablespoon
• Sesame oil - 1 teaspoon
• Cornstarch - 1 tablespoon
• Green onion - 2 stalks, chopped
• Sesame seeds - 1 tablespoon
• Salt and pepper - to taste

Steps

1. Press the tofu between paper towels to remove excess moisture, then cut it into bite-sized cubes.
2. In a bowl, toss the cubed tofu with cornstarch, salt, and pepper until evenly coated.
3. Heat olive oil in a large skillet or wok over medium-high heat. Add the tofu cubes and sauté for about 5-7 minutes until golden brown. Remove the tofu from the skillet and set aside.
4. In the same skillet, add minced garlic and grated ginger, sautéing for about 30 seconds until fragrant.
5. Add the broccoli, bell pepper, carrot, and snap peas to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender yet crisp.
6. Return the tofu to the skillet and add soy sauce and sesame oil. Stir well to combine and heat through for another 2-3 minutes.
7. Garnish with chopped green onion and sesame seeds before serving.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 30 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 680 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 2 g
• Unsaturated Fat: 18 g
• Water: 0.5 L

Health Benefits

• Rich in protein from tofu, supporting muscle health.
• High in vitamins and minerals from a variety of vegetables.

Tags