Stir-Fried Tofu with Vegetables is a delightful and nutritious dish that combines the goodness of tofu with a variety of colorful vegetables.
This quick and flavorful stir-fry is a perfect choice for a wholesome meal. This meal can be used as part of a lactose free diet.
Key Takeaways
- Appeals to: Vegetarians, vegans, individuals seeking a plant-based meal, those looking for a quick and healthy dish.
- Estimated Duration: Preparation time – 15 minutes; Cooking time – 10 minutes; Total time – 25 minutes.
- Nutrition Facts: High in protein (from tofu) and packed with vitamins, minerals, and fiber from mixed vegetables.
About this Recipe
This stir-fry is a fantastic way to enjoy tofu, a versatile plant-based protein, with an array of vibrant vegetables. It’s a flexible recipe, allowing for creativity in vegetable selection and seasoning.
Equipment Required
- Wok or large skillet
- Cutting board and knife
Ingredients
- 1 block firm tofu, pressed and cut into cubes
- 2 tablespoons soy sauce or tamari
- 1 tablespoon cornstarch
- 2 tablespoons vegetable oil
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup broccoli florets
- 1 cup sliced mushrooms
- 1 medium carrot, julienned
- 1/4 cup sliced green onions (scallions)
- Sesame seeds for garnish (optional)
Instructions
- In a bowl, gently toss the tofu cubes with soy sauce or tamari and cornstarch until evenly coated.
- Heat 1 tablespoon of vegetable oil in a wok or skillet over medium-high heat.
- Add the tofu cubes and cook until golden and crisp on all sides. Remove tofu from the pan and set it aside.
- In the same pan, add another tablespoon of oil if needed. Stir in minced garlic and grated ginger, sauté for 30 seconds.
- Add sliced bell peppers, broccoli florets, mushrooms, and julienned carrots to the pan. Stir-fry for 3-4 minutes until vegetables are tender yet crisp.
- Return the cooked tofu to the pan and toss it with the vegetables for an additional 1-2 minutes to heat through.
- Sprinkle sliced green onions and sesame seeds on top for garnish if desired.
Side Dishes
Pair this Stir-Fried Tofu with Vegetables with steamed brown rice, quinoa, or noodles for a complete meal. A side of Asian-style slaw or a light salad complements the flavors.
Storage Options
Store any leftover stir-fry in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave before serving.
Ingredient Substitutes
Feel free to swap vegetables according to preference or availability. Use tamari or liquid aminos as a gluten-free alternative to soy sauce.
Alternatives to this Meal
Experiment with different tofu varieties such as smoked tofu or marinated tofu for added flavor. Add a variety of nuts or seeds for extra crunch and nutrition.
If following part of a lactose free diet, consider: Lactose Free Smoothie or Grilled Chicken Quinoa Bowl.
Conclusion
Creating a Stir-Fried Tofu with Vegetables dish brings together the goodness of tofu and a colorful assortment of vegetables in a flavorful stir-fry. Enjoy the versatility of this recipe by exploring various vegetable combinations and seasonings for a personalized culinary experience!