Vegan Tofu Stir-fry

This Vegan Tofu Stir-fry is a vibrant and flavorful dish that brings together fresh vegetables and protein-rich tofu in a savory sauce, making it perfect for a nutritious lunch. Enjoy the delightful balance of textures and tastes that embody authentic Japanese flavors.

Ingredients

• Firm tofu - 200 grams
• Broccoli florets - 100 grams
• Carrot - 1 medium, julienned
• Bell pepper - 1 medium, sliced
• Sugar snap peas - 100 grams
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Soy sauce - 3 tablespoons
• Sesame oil - 1 tablespoon
• Rice vinegar - 1 tablespoon
• Cornstarch - 1 tablespoon
• Water - 100 ml
• Sesame seeds - 1 tablespoon, for garnish
• Green onions - 2, chopped, for garnish

Steps

1. Press the tofu to remove excess moisture for about 15 minutes, then cut it into bite-sized cubes.
2. In a small bowl, mix the soy sauce, sesame oil, rice vinegar, cornstarch, and water to create the stir-fry sauce.
3. Heat a non-stick skillet or wok over medium heat, and add a teaspoon of oil if desired.
4. Add the cubed tofu to the skillet and sauté until golden brown on all sides, approximately 5-7 minutes. Remove the tofu from the skillet and set aside.
5. In the same skillet, add the minced garlic and grated ginger, stirring until fragrant, about 30 seconds.
6. Add the broccoli, carrot, bell pepper, and sugar snap peas to the skillet, stirring frequently for about 5-7 minutes, until the vegetables are tender-crisp.
7. Return the cooked tofu to the skillet and pour the stir-fry sauce over the mixture, stirring well to coat everything evenly.
8. Cook for an additional 2-3 minutes until the sauce thickens slightly.
9. Remove from heat, and serve hot, garnished with sesame seeds and chopped green onions.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 30 g
• Fiber: 6 g
• Sugar: 5 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

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

Tags