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

This Vegetable and Tofu Stir-Fry is a vibrant blend of fresh vegetables, protein-packed tofu, and hearty legumes, all tossed in a flavorful garlic sauce. Perfect for a healthy late-night meal, it's both satisfying and nutritious.

Ingredients

• Firm Tofu - 200 grams, cubed
• Chickpeas - 1 cup, canned and rinsed
• Lentils - 1/2 cup, cooked
• Spinach - 2 cups, fresh
• Carrots - 1 medium, julienned
• Bell Pepper - 1 medium, sliced
• Broccoli - 1 cup, florets
• Garlic - 3 cloves, minced
• Soy Sauce - 3 tablespoons
• Sesame Oil - 1 tablespoon
• Olive Oil - 1 tablespoon
• Red Pepper Flakes - 1/2 teaspoon
• Salt - to taste
• Black Pepper - to taste
• Water - 1/4 cup

Steps

1. Heat the olive oil in a large pan or wok over medium heat.
2. Add the cubed tofu and stir-fry for about 5-7 minutes until golden brown. Remove and set aside.
3. In the same pan, add garlic and sauté for 30 seconds until fragrant.
4. Add the carrots, bell pepper, and broccoli, and stir-fry for 4-5 minutes until they start to soften.
5. Add the cooked lentils, chickpeas, and spinach, stirring well to combine.
6. Pour in the soy sauce, sesame oil, and water, then add the red pepper flakes, salt, and black pepper.
7. Return the tofu to the pan and stir everything together, cooking for another 3-4 minutes until heated through.
8. Serve hot, garnished with additional red pepper flakes if desired.

Nutrition

• Calories: 450
• Protein: 25 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

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

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