Easy Vegetable and Tofu Stir-Fry Recipe

Recipe Overview

Elevate your weeknight dinners with this easy Vegetable and Tofu Stir-Fry recipe. Originating from Asian cuisines, stir-frying is a quick and healthy cooking method that preserves the vibrant colors and flavors of fresh vegetables and proteins. This dish is not just a feast for the eyes; it’s also incredibly nutritious and filling, making it a superb choice for anyone seeking a homemade vegetable and tofu stir-fry from scratch!

What sets this stir-fry apart is not only its scrumptious combination of textures and tastes but also the ease with which it can be prepared. Utilizing a variety of colorful vegetables and protein-rich tofu, this vegan Vegetable and Tofu Stir-Fry comes together in mere minutes, making it ideal for busy weeknights or meal prep sessions. Let’s dive into this delightful recipe which is sure to impress your family and friends!

Recipe Details

• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Total Time: 25 minutes
• Serving Size: Serves 4

Ingredients

For the stir-fry:

• 14 oz (400 g) firm tofu, drained and pressed
• 2 cups broccoli florets
• 1 bell pepper, sliced (red, yellow, or green)
• 1 cup snap peas
• 2 carrots, julienned
• 4 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 3 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil (or sesame oil for added flavor)
• 1 teaspoon sesame seeds (optional)
• Cooked rice or quinoa for serving

Possible Ingredient Swaps:

• Use tempeh instead of tofu for a nuttier flavor and firmer texture.
• Swap sesame oil with olive or canola oil based on preference.
• Feel free to substitute vegetables like zucchini, mushrooms or cabbage based on seasonal availability.

Equipment List

• Large skillet or wok
• Saucepan for rice or quinoa
• Cutting board
• Sharp knife
• Measuring spoons and cups
• Spatula or wooden spoon
• Mixing bowl

Step-by-Step Instructions

1. Prepare the Tofu: Start by cutting the pressed tofu into bite-sized cubes. For extra crispiness, toss the cubes in cornstarch until evenly coated. This step will give your tofu that perfect golden crunch!
2. Heat the Pan: In a large skillet or wok, heat 2 tablespoons of vegetable oil over medium-high heat. You can test if the oil is ready by adding a small piece of tofu; it should sizzle immediately.
3. Cook the Tofu: Carefully place the tofu cubes in the hot oil in a single layer. Sauté for 5-7 minutes, turning occasionally, until all sides are golden brown and crispy. Remove the tofu from the skillet and set aside.
4. Add Garlic and Ginger: In the same skillet, add the minced garlic and grated ginger. Sauté for about 30 seconds until fragrant, being careful not to burn!
5. Add the Vegetables: Now, introduce the broccoli, bell pepper, snap peas, and carrots to the skillet. Stir-fry for 4-5 minutes, or until the vegetables are tender-crisp, maintaining their vibrant color.
6. Combine Everything: Return the crispy tofu back into the skillet with the vegetables. Pour over the soy sauce and mix well, ensuring the tofu and veggies are well coated. Stir-fry for an additional 2 minutes.
7. Finishing Touch: Once everything is heated through, remove the skillet from the heat. If desired, sprinkle sesame seeds over the stir-fry for added flavor and visual appeal.
8. Serve Hot: Serve the vegetable and tofu stir-fry over a bed of cooked rice or quinoa. Enjoy the colorful dish while it’s hot, allowing the aromas of ginger and garlic to envelop your senses!

Special Notes

Store any leftovers in an airtight container in the refrigerator. This stir-fry can be reheated on a skillet over low heat or in the microwave for a quick meal. For those who love to meal prep, you can make this stir-fry ahead of time; simply reheat and serve with freshly cooked rice or quinoa.

Should the sauce become too thick, just add a tablespoon of water or vegetable broth to achieve your desired consistency. If you find it too salty, a few teaspoons of sugar can help balance the flavors.

Variations and Customizations

Want to customize your stir-fry? Consider these variations:

• Gluten-Free: Use gluten-free soy sauce or tamari to accommodate gluten restrictions.
• Low-Carb: Substitute rice or quinoa with spiralized zucchini or cauliflower rice for a low-carb option.
• Spicy Kick: Add crushed red pepper flakes or sriracha sauce for heat. Adjust according to your spice preference.
• Herb Infusion: Experiment with fresh herbs like basil or cilantro to elevate the freshness of the dish.

Nutritional Information (Per Serving)

For those mindful of dietary intake, here is an approximate breakdown of nutrients:

• Calories: 250
• Protein: 15g
• Fat: 13g
• Carbohydrates: 20g
• Fiber: 5g

Engaging Visual Details

As you prepare your stir-fry, the bright colors of the vegetables will be a visual treat. The deep green of the broccoli contrasts beautifully with the vibrant orange of carrots and the rich hues of bell peppers. Once plated, the dish should emit an aromatic blend of ginger and garlic, inviting anyone nearby to indulge. Dishes with this stir-fry often look best with a sprinkle of sesame seeds on top. Consider including images showing each step to help visual learners follow along.

Conclusion

Now that you have discovered this easy Vegetable and Tofu Stir-Fry recipe, it’s your turn to bring this colorful and nutritious dish to your table. Perfect for a quick weekday meal or a fun dinner with friends, this stir-fry will surely impress! So, gather your ingredients and get cooking! Leave a comment below if you tried this recipe! And don’t forget to share your version on Instagram and tag us with MyDeliciousDish. Happy cooking!