Simple and Delicious Veggie Stir-Fry with Tofu

A Quick and Healthy Dinner You’ll Love

Looking for a fast, flavorful, and healthy dinner? This veggie stir-fry with tofu is a fantastic choice. It’s packed with colorful vegetables and plant-based protein, making it a satisfying meal that’s good for you. Plus, it’s incredibly versatile – feel free to swap in your favorite veggies!

What You’ll Need

• 1 block (about 14 ounces) firm or extra-firm tofu, pressed and cubed
• 2 tablespoons soy sauce or tamari
• 1 tablespoon cornstarch
• 2 tablespoons cooking oil (like vegetable or sesame oil)
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup snow peas
• 1 carrot, thinly sliced
• 2 cloves garlic, minced
• 1 teaspoon grated fresh ginger
• For the Sauce:
• 1/4 cup soy sauce or tamari
• 2 tablespoons water
• 1 tablespoon rice vinegar
• 1 teaspoon honey or maple syrup (optional)
• 1 teaspoon cornstarch

How to Make It

1. In a medium bowl, toss the cubed tofu with 2 tablespoons of soy sauce and 1 tablespoon of cornstarch until evenly coated. Set aside.
2. In a small bowl, whisk together all the sauce ingredients: 1/4 cup soy sauce, water, rice vinegar, honey (if using), and 1 teaspoon cornstarch. Set aside.
3. Heat 1 tablespoon of cooking oil in a large skillet or wok over medium-high heat. Add the tofu in a single layer and cook for 5-7 minutes, flipping occasionally, until golden brown and crispy on all sides. Remove tofu from the skillet and set aside.
4. Add the remaining 1 tablespoon of cooking oil to the skillet. Add the broccoli, bell peppers, snow peas, and carrots. Stir-fry for 3-5 minutes until the vegetables are tender-crisp.
5. Add the minced garlic and grated ginger to the skillet and stir-fry for another minute until fragrant.
6. Pour the prepared sauce into the skillet with the vegetables. Bring to a simmer and cook, stirring, until the sauce thickens, about 1-2 minutes.
7. Return the cooked tofu to the skillet and toss everything together to coat evenly.
8. Serve hot, perhaps over rice or quinoa.

Good to Know

This meal is a great source of plant-based protein, fiber, vitamins, and minerals. A serving typically contains approximately:

• Protein: 20-25 grams
• Calories: 350-450 calories
• Carbohydrates: 25-35 grams

Why It’s Good For You

Eating a colorful variety of vegetables like those in this stir-fry provides essential vitamins, minerals, and antioxidants that help your body stay healthy and fight off illness. Tofu is a complete protein source, which is important for building and repairing tissues. The fiber from the vegetables also aids digestion and can help you feel full longer.

Disclaimer: This recipe information is provided by pezni for general informational purposes only.