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Crispy pan-fried tofu tossed with vibrant broccoli and bell peppers in a savory ginger-garlic sauce. This healthy, plant-based stir-fry is a quick and satisfying weeknight meal, ready in under 30 minutes.
For 2 servings
Prepare the tofu and sauce
Cook the tofu
Stir-fry the vegetables
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Crispy pan-fried tofu tossed with vibrant broccoli and bell peppers in a savory ginger-garlic sauce. This healthy, plant-based stir-fry is a quick and satisfying weeknight meal, ready in under 30 minutes.
This chinese_american recipe takes 30 minutes to prepare and yields 2 servings. At 380.68 calories per serving with 27g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Combine and finish
This recipe is already gluten-free as it uses tamari. Ensure your tamari is certified gluten-free.
Add 1-2 teaspoons of sriracha or a pinch of red pepper flakes to the sauce for a spicy kick.
Add 1/2 cup of shelled edamame along with the broccoli and bell peppers to boost the protein content.
This recipe is naturally nut-free. To be safe, omit the sesame oil and sesame seed garnish if you have a sesame allergy.
Tofu is a complete protein, containing all nine essential amino acids, which is excellent for muscle repair and overall body function.
Broccoli and bell peppers are fantastic sources of Vitamin C, Vitamin K, and antioxidants that support immune health and fight inflammation.
This dish is low in saturated fat and cholesterol-free. The soy isoflavones in tofu may also contribute to improved heart health.
The variety of vegetables provides dietary fiber, which aids in digestion, promotes gut health, and helps you feel full and satisfied.
Yes, it's a very healthy dish. It's packed with plant-based protein from tofu and loaded with vitamins, minerals, and fiber from the vegetables. The sauce is light and made with wholesome ingredients.
One serving of this Tofu & Vegetable Stir-fry contains approximately 380-420 calories, making it a great option for a balanced and satisfying meal.
Extra-firm tofu is highly recommended because it holds its shape well during stir-frying. Firm tofu can also work, but silken or soft tofu will fall apart.
It pairs wonderfully with steamed brown rice, quinoa, or soba noodles to make it a more complete meal.
