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

This Vegetable and Tofu Stir-Fry is a vibrant and nutrient-rich dish that combines the goodness of fresh vegetables, protein-packed tofu, and hearty legumes. Tossed in a savory garlic sauce, it's perfect for a healthy late-night meal.

Vegetable and Tofu Stir-Fry with Garlic Sauce and Chickpeas and Lentils and Spinach
30 minutes
Difficulty: Easy
American
410 kcal

Ingredients

  • Firm tofu - 200 grams, cubed
  • Chickpeas - 100 grams, canned or cooked
  • Lentils - 100 grams, cooked
  • Fresh spinach - 100 grams
  • Bell pepper - 1 medium, sliced
  • Carrot - 1 medium, julienned
  • Broccoli - 100 grams, florets
  • Garlic - 4 cloves, minced
  • Soy sauce - 3 tablespoons
  • Sesame oil - 1 tablespoon
  • Olive oil - 1 tablespoon
  • Cornstarch - 1 teaspoon
  • Water - 50 ml
  • Salt - to taste
  • Black pepper - to taste
  • Red pepper flakes - optional, to taste

Steps

  1. Heat olive oil in a large skillet or wok over medium heat.
  2. Add the cubed tofu and fry until golden brown on all sides, about 5-7 minutes. Remove and set aside.
  3. In the same skillet, add the minced garlic and sauté for about 30 seconds until fragrant.
  4. Add the sliced bell pepper, julienned carrot, and broccoli florets. Stir-fry for about 5-6 minutes until the vegetables are slightly tender.
  5. Stir in the chickpeas and cooked lentils, mixing well with the vegetables.
  6. In a small bowl, mix the soy sauce, sesame oil, cornstarch, and water until smooth. Pour this sauce over the stir-fried vegetables and legumes.
  7. Add the fresh spinach to the skillet and toss everything together. Cook for an additional 2-3 minutes until the spinach wilts.
  8. Return the fried tofu to the skillet, mix well, and season with salt, black pepper, and red pepper flakes to taste.
  9. Serve hot and enjoy!

Nutrition

  • Calories: 410
  • Protein: 25 g
  • Carbs: 50 g
  • Fiber: 15 g
  • Sugar: 5 g
  • Sodium: 600 mg
  • Cholesterol: 0 mg
  • Total Fat: 15 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 12 g
  • Water: 0.3 L

Health Benefits

  • Rich in plant-based protein from tofu, chickpeas, and lentils.
  • High in fiber, promoting digestive health.
  • Packed with vitamins and minerals from a variety of colorful vegetables.

Tags

AmericanHealthyMidnight