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Crispy pan-fried tofu cubes and a colorful mix of fresh vegetables are tossed in a savory garlic-ginger sauce. This vibrant, satisfying stir-fry is a perfect healthy weeknight meal, ready in just 30 minutes.
For 4 servings
Prepare the Tofu
Mix the Stir-Fry Sauce
Pan-Fry the Tofu
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Crispy pan-fried tofu cubes and a colorful mix of fresh vegetables are tossed in a savory garlic-ginger sauce. This vibrant, satisfying stir-fry is a perfect healthy weeknight meal, ready in just 30 minutes.
This chinese_american recipe takes 30 minutes to prepare and yields 4 servings. At 314.03 calories per serving with 12.98g of protein, it's a beginner-friendly recipe perfect for dinner or lunch.
Stir-Fry Aromatics and Vegetables
Combine and Finish
Garnish and Serve
Replace tofu with an equal amount of tempeh, seitan, chickpeas, or for a non-vegetarian option, use sliced chicken breast or shrimp.
Feel free to use other quick-cooking vegetables like snap peas, mushrooms, baby corn, bok choy, or edamame.
To make this recipe gluten-free, simply substitute the soy sauce with tamari or coconut aminos.
For extra crunch and healthy fats, toss in a handful of roasted cashews or peanuts at the end.
Add 1 tablespoon of peanut butter to the sauce for a creamy, satay-like flavor, or a teaspoon of chili garlic sauce for extra heat.
Tofu is a complete protein, providing all the essential amino acids your body needs for muscle repair, immune function, and overall health.
The colorful array of vegetables like broccoli, carrots, and bell peppers delivers a powerful dose of vitamins (like C and K), minerals, and dietary fiber, which aids digestion and promotes gut health.
This dish is low in saturated fat and cholesterol. The use of vegetable and sesame oils provides healthier unsaturated fats, contributing to better cardiovascular health.
One serving of this Tofu and Vegetable Stir-Fry contains approximately 350-400 calories, not including rice or noodles. The exact count can vary based on the specific ingredients and oil used.
Yes, this dish is very healthy. It's packed with plant-based protein from tofu, fiber from the vegetables, and healthy fats. Using low-sodium soy sauce helps manage sodium intake, making it a well-balanced and nutritious meal.
The most common reasons for soggy tofu are not pressing out enough water or coating it insufficiently with cornstarch. Ensure you press the tofu for at least 15 minutes and that each cube has a light, even coating of cornstarch before frying in hot oil.
Yes, you can use frozen vegetables. It's best to thaw them and pat them dry before adding to the hot skillet to avoid excess water, which can make the stir-fry soggy. You may need to adjust the cooking time slightly.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat or in the microwave. Note that the tofu will lose some of its original crispiness upon reheating.