Tofu and Vegetable Stir-Fry

This Tofu and Vegetable Stir-Fry is a vibrant and healthy dish that highlights the natural flavors of fresh vegetables and savory tofu. It's quick to prepare, making it a perfect weeknight meal that is both satisfying and nutritious.

Ingredients

• Firm tofu - 200 grams, cubed
• Broccoli - 100 grams, cut into florets
• Bell pepper (red or yellow) - 1 medium, sliced
• Carrot - 1 medium, julienned
• Snow peas - 100 grams, trimmed
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Cornstarch - 1 tablespoon
• Vegetable oil - 2 tablespoons
• Green onions - 2, chopped for garnish
• Sesame seeds - 1 teaspoon for garnish

Steps

1. Press the tofu for 15 minutes to remove excess moisture, then cut into 1-inch cubes.
2. In a bowl, toss the tofu cubes with cornstarch until evenly coated.
3. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
4. Add the tofu cubes to the pan and cook until golden brown, about 5-7 minutes, turning occasionally. Remove and set aside.
5. In the same skillet, add the remaining tablespoon of vegetable oil. Add minced garlic and ginger, sauté for about 30 seconds until fragrant.
6. Add the broccoli, bell pepper, carrot, and snow peas to the skillet. Stir-fry for 4-5 minutes until the vegetables are tender-crisp.
7. Return the cooked tofu to the pan and pour in the soy sauce and sesame oil. Stir well to combine and heat through for another 2 minutes.
8. Serve hot, garnished with chopped green onions and sesame seeds.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 30 g
• Fiber: 6 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein from tofu, which supports muscle health.
• Packed with vitamins and minerals from a variety of colorful vegetables.

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