Vegetable Tofu Stir-fry

Vegetable Tofu Stir-fry is a vibrant and healthy Korean dish that combines crisp vegetables with savory tofu, all tossed in a flavorful sauce. This quick and easy meal is perfect for a weeknight dinner and can be prepared in under 30 minutes.

Ingredients

• Firm tofu - 200 grams
• Bell pepper (sliced) - 1 medium
• Carrot (julienned) - 1 medium
• Broccoli florets - 100 grams
• Zucchini (sliced) - 1 medium
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic (minced) - 2 cloves
• Ginger (grated) - 1 teaspoon
• Green onions (chopped) - 2 stalks
• Sesame seeds - 1 tablespoon
• Vegetable oil - 1 tablespoon
• Red pepper flakes (optional) - 1/2 teaspoon

Steps

1. Press the tofu to remove excess moisture, then cut it into bite-sized cubes.
2. In a large pan or wok, heat vegetable oil over medium heat. Add the tofu cubes and fry until golden brown on all sides, about 5-7 minutes. Remove and set aside.
3. In the same pan, add garlic and ginger, sautéing for 30 seconds until fragrant.
4. Add the bell pepper, carrot, broccoli, and zucchini to the pan. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
5. Return the tofu to the pan and add soy sauce, sesame oil, and red pepper flakes (if using). Stir well to combine and heat through for an additional 2 minutes.
6. Remove from heat and garnish with chopped green onions and sesame seeds before serving.

Nutrition

• Calories: 320
• Protein: 20 g
• Carbs: 25 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 700 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, aiding in muscle repair and growth.
• Rich in vitamins and minerals from a variety of colorful vegetables.

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