Vegetable and Tofu Stir-Fry with Garlic Sauce and Chickpeas

This Vegetable and Tofu Stir-Fry with Garlic Sauce and Chickpeas is a nutritious midnight dish that combines the goodness of fresh vegetables, protein-rich tofu, and hearty chickpeas. It's quick to prepare and bursting with flavor, making it a perfect light meal for any time of day.

Ingredients

• Firm tofu - 200 grams, cubed
• Olive oil - 2 tablespoons
• Garlic - 4 cloves, minced
• Bell pepper - 1 medium, sliced
• Broccoli - 150 grams, cut into florets
• Carrot - 1 medium, julienned
• Zucchini - 1 medium, sliced
• Chickpeas - 1 can (400 grams), drained and rinsed
• Soy sauce - 3 tablespoons
• Cornstarch - 1 tablespoon
• Vegetable broth - 100 ml
• Red pepper flakes - 1/2 teaspoon
• Black pepper - to taste
• Green onions - 2, chopped for garnish

Steps

1. In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the cubed tofu and sauté until golden brown on all sides, about 5-7 minutes. Remove the tofu from the skillet and set aside.
2. In the same skillet, add the remaining olive oil and minced garlic. Sauté for about 30 seconds until fragrant.
3. Add the bell pepper, broccoli, carrot, and zucchini to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
4. Stir in the chickpeas, soy sauce, cornstarch mixed with vegetable broth, and red pepper flakes. Cook for another 3-4 minutes until the sauce thickens slightly.
5. Return the cooked tofu to the skillet, season with black pepper, and toss everything gently to combine. Cook for an additional 2 minutes to heat through.
6. Serve hot, garnished with chopped green onions.

Nutrition

• Calories: 380
• Protein: 20 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 700 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• High in plant-based protein from tofu and chickpeas.
• Rich in vitamins and minerals from a variety of vegetables.

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