Stir-Fried Tofu with Vegetables

Stir-Fried Tofu with Vegetables is a vibrant and protein-packed dish that combines crispy tofu with a medley of fresh vegetables, all tossed in a savory sauce. This quick and easy meal is perfect for a nutritious lunch, offering a delightful balance of flavors and textures.

Ingredients

• Firm tofu - 300 grams
• Bell pepper (red) - 1 medium, sliced
• Carrot - 1 medium, julienned
• Broccoli florets - 100 grams
• Snap peas - 100 grams
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Soy sauce - 3 tablespoons
• Sesame oil - 1 tablespoon
• Vegetable oil - 1 tablespoon
• Cornstarch - 1 tablespoon
• Green onions - 2, chopped
• Sesame seeds - 1 tablespoon (optional)

Steps

1. Press the tofu between paper towels to remove excess moisture for about 10 minutes, then cut it into cubes.
2. In a medium bowl, toss the tofu cubes with cornstarch to coat evenly.
3. Heat vegetable oil in a large non-stick skillet or wok over medium-high heat.
4. Add the coated tofu cubes and fry until golden brown on all sides, about 8-10 minutes. Remove the tofu and set aside.
5. In the same skillet, add sesame oil, garlic, and ginger, stirring for about 30 seconds until fragrant.
6. Add the bell pepper, carrot, broccoli, and snap peas to the skillet, stir-frying for 3-4 minutes until the vegetables are tender-crisp.
7. Return the tofu to the skillet, add soy sauce, and toss everything together for another 2 minutes to heat through.
8. Garnish with chopped green onions and sesame seeds, if using, before serving.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 30 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in protein from tofu, supporting muscle health and recovery.
• Rich in vitamins and minerals from a variety of fresh vegetables.

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