Vegetable and Tofu Stir-Fry with Garlic Sauce and Chickpeas and Lentils

This Vegetable and Tofu Stir-Fry with Garlic Sauce, Chickpeas, and Lentils is a wholesome and satisfying dish that combines a medley of colorful vegetables with protein-rich tofu and legumes. Perfect for a healthy midnight snack, it's packed with flavor and nutrients.

Ingredients

• Firm tofu - 200 grams, cubed
• Chickpeas - 1 cup, cooked
• Lentils - 1/2 cup, cooked
• Broccoli florets - 1 cup
• Red bell pepper - 1 medium, sliced
• Carrot - 1 medium, julienned
• Garlic - 4 cloves, minced
• Soy sauce - 3 tablespoons
• Sesame oil - 1 tablespoon
• Olive oil - 1 tablespoon
• Cornstarch - 1 teaspoon
• Water - 1/4 cup
• Green onions - 2, sliced
• Salt - to taste
• Pepper - to taste

Steps

1. Press the tofu between paper towels to remove excess moisture, then cut it into cubes.
2. In a large skillet or wok, heat the olive oil over medium-high heat. Add the cubed tofu and sauté until golden brown on all sides, about 5-7 minutes. Remove tofu from the skillet and set aside.
3. In the same skillet, add the broccoli, red bell pepper, and carrot. Stir-fry for about 5 minutes until the vegetables are tender-crisp.
4. Add the minced garlic to the skillet and stir-fry for another minute until fragrant.
5. In a small bowl, mix the soy sauce, sesame oil, cornstarch, and water until smooth. Pour this sauce over the vegetables in the skillet.
6. Add the cooked chickpeas and lentils to the skillet, and stir gently to combine everything. Cook for another 3-5 minutes until heated through.
7. Return the tofu to the skillet, tossing gently to coat with the sauce. Season with salt and pepper to taste.
8. Remove from heat and garnish with sliced green onions before serving.

Nutrition

• Calories: 400
• Protein: 20 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein from tofu, chickpeas, and lentils.
• Rich in dietary fiber, promoting digestive health.

Tags