Savor the Flavor: Tofu Stir Fry for a Vibrant, Nutritious Meal
If you’re on the lookout for a quick, delicious, and healthy meal to add to your weekly rotation, this tofu stir fry is a fantastic option. Perfect for busy weeknights or a relaxing weekend dinner, this dish is packed with vibrant veggies, savory tofu, and delightful flavors that will make your taste buds sing. Plus, it’s vegan and can be customized to suit your personal taste and dietary preferences.
Why You’ll Love This Recipe:
1. Nutrient-Rich and Balanced: This tofu stir fry is a powerhouse of nutrients. The variety of vegetables provides essential vitamins and minerals, while tofu offers a great source of plant-based protein. Pairing it with brown rice or quinoa adds fiber and whole grains, making it a well-rounded meal.
2. Quick and Easy: In just under 30 minutes, you can have a wholesome meal ready to enjoy. The simplicity of this recipe makes it perfect for those nights when you want something tasty without spending hours in the kitchen.
3. Customizable: Feel free to mix and match your favorite vegetables or add a spicy kick with some red pepper flakes or Sriracha. This recipe is highly adaptable to suit your personal tastes and what you have on hand.
4. Vegan and Delicious: Whether you’re a long-time vegan or just trying to incorporate more plant-based meals into your diet, this tofu stir fry will satisfy your cravings without compromising on flavor.
This tofu stir fry is more than just a meal; it’s an invitation to embrace healthy eating. Whether you’re cooking for one or sharing with loved ones, this is sure to become a staple in your kitchen. So, grab your ingredients, fire up the stove, and enjoy a delightful dinner that’s as nourishing as it is delicious.
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Quick & Healthy Tofu Stir Fry
If you're on the lookout for a quick, delicious, and healthy meal to add to your weekly rotation, this tofu stir fry is a fantastic option. Perfect for busy weeknights or a relaxing weekend dinner, this dish is packed with vibrant veggies, savory tofu, and delightful flavors that will make your taste buds sing. Plus, it's vegan and can be customized to suit your personal taste and dietary preferences.
Ingredients
To Make
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Press the Tofu
Start by pressing the tofu to get any extra water out of it. You can do this with a tofu press, or wrapping the tofu in a towel or paper towel and placing a heavy object on top of it (like a cast iron skillet). Press for about 20 minutes, then cube the tofu.
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Cook the Tofu
Heat sesame oil in a large pan over medium heat. Add tofu cubes and cook until golden brown, about 5-7 minutes. Remove from pan and set aside.
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Saute the Aromatics
In the same pan, add the minced garlic and ginger, and sauté for 1 minute, allowing the flavors to meld together.
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Cook the Veggies
Add the sliced red bell pepper, broccoli florets, carrot slices, and zucchini slices to the pan. Cook until the vegetables are tender-crisp, about 5-7 minutes.
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Combine and Serve
Return tofu to the pan and add liquid aminos (or soy sauce or tamari). Stir to combine and heat through. Serve over cooked brown rice or quinoa, garnished with sesame seeds and green onions.
Servings 2
- Amount Per Serving
- Calories 250kcal
- % Daily Value *
- Total Fat 12g19%
- Saturated Fat 1.5g8%
- Sodium 520mg22%
- Total Carbohydrate 23.5g8%
- Dietary Fiber 5g20%
- Sugars 5g
- Protein 14g29%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
This recipe is very versatile. Add whatever vegetables you like, whatever spices and herbs you like, and add it to rice, noodles or even fresh greens for more of a salad.
