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Crispy pan-fried tofu tossed with a colorful medley of fresh vegetables in a savory and tangy Indo-Chinese sauce. A quick, healthy, and delicious weeknight meal that comes together in under 30 minutes.
Prepare the Tofu
Prepare the Stir-Fry Sauce
Pan-Fry the Tofu
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Crispy pan-fried tofu tossed with a colorful medley of fresh vegetables in a savory and tangy Indo-Chinese sauce. A quick, healthy, and delicious weeknight meal that comes together in under 30 minutes.
This indo_chinese recipe takes 30 minutes to prepare and yields 4 servings. At 315.17 calories per serving with 13.89g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Stir-Fry Vegetables
Combine and Finish
Serve
Replace tofu with paneer, chicken, or shrimp. Adjust cooking times accordingly.
Use tamari or coconut aminos instead of soy sauce to make the dish gluten-free.
Toss in a handful of roasted cashews or peanuts at the end for extra crunch and flavor.
Feel free to swap the vegetables with others you have on hand, like mushrooms, baby corn, snow peas, or bok choy.
Increase the amount of red chili sauce or add a pinch of red pepper flakes along with the ginger and garlic for extra heat.
Tofu is a complete protein, containing all nine essential amino acids. It's a great option for muscle repair, growth, and overall body function, especially for those on vegetarian or vegan diets.
The colorful assortment of vegetables like broccoli, carrots, and bell peppers provides a wide range of essential vitamins (like Vitamin C and A), minerals, and dietary fiber, which aids digestion and promotes gut health.
This dish is low in saturated fat and cholesterol. The isoflavones in tofu and the fiber from vegetables can help lower bad cholesterol (LDL) levels, contributing to better cardiovascular health.
One serving of this dish contains approximately 270-300 calories, making it a relatively light and healthy main course. The exact count can vary based on the amount of oil used and specific ingredients.
Yes, it is a very healthy dish. It's packed with plant-based protein from tofu, and loaded with fiber, vitamins, and minerals from the variety of fresh vegetables. Using low-sodium soy sauce and a moderate amount of oil keeps it heart-healthy.
The most common reasons for soggy tofu are: not pressing it enough to remove water, not coating it well with cornstarch, or not having the oil hot enough. Ensure the tofu is very dry before coating and the oil is shimmering before you add the tofu to the pan.
Absolutely. To make this dish gluten-free, simply replace the regular soy sauce with a gluten-free tamari or coconut aminos. All other ingredients are naturally gluten-free.
Yes, you can save time by chopping all the vegetables and preparing the sauce mixture ahead of time. Store them in separate airtight containers in the refrigerator. However, for the best texture, it's recommended to fry the tofu and stir-fry everything just before serving.