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

This Vegetable and Tofu Stir-Fry is a vibrant, nutrient-packed dish featuring a medley of colorful vegetables, protein-rich tofu, and hearty legumes, all tossed in a savory garlic sauce. Perfect for a healthy midnight meal, it’s deliciously satisfying and easy to prepare.

Ingredients

• Firm tofu - 200 grams, cubed
• Chickpeas - 1/2 cup, cooked
• Lentils - 1/2 cup, cooked
• Spinach - 2 cups, fresh
• Carrots - 1 medium, julienned
• Peas - 1/2 cup, fresh or frozen
• Garlic - 4 cloves, minced
• Soy sauce - 3 tablespoons
• Sesame oil - 1 tablespoon
• Olive oil - 1 tablespoon
• Ginger - 1 teaspoon, minced
• Cornstarch - 1 teaspoon
• Water - 1/4 cup
• Black pepper - 1/4 teaspoon
• Salt - to taste
• Green onions - 2, chopped (for garnish)

Steps

1. Heat olive oil in a large skillet over medium heat.
2. Add cubed tofu and sauté until golden brown on all sides, about 5-7 minutes. Remove tofu and set aside.
3. In the same skillet, add minced garlic and ginger; sauté for 1 minute until fragrant.
4. Add julienned carrots and peas; stir-fry for 3-4 minutes until slightly tender.
5. Add cooked chickpeas, lentils, and spinach; stir well and cook for another 3 minutes until spinach wilts.
6. In a small bowl, mix soy sauce, sesame oil, cornstarch, water, black pepper, and salt to create the garlic sauce.
7. Return the tofu to the skillet and pour the garlic sauce over the mixture. Stir well to combine and cook for another 2-3 minutes until everything is heated through.
8. Serve hot, garnished with chopped green onions.

Nutrition

• Calories: 380
• Protein: 20 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein from tofu, chickpeas, and lentils.
• High in dietary fiber which aids digestion and promotes a feeling of fullness.

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