Vegetable Veg Stir-Fry
A vibrant and healthy mix of crisp vegetables and protein-rich tofu, tossed in a fragrant blend of Indian spices. This light, low-sodium stir-fry is ready in under 30 minutes, perfect for a quick and nutritious weeknight meal.
For 4 servings
Press the tofu and chop the vegetables.
- Wrap the tofu block in paper towels and press for 10-15 minutes to remove excess water.
- Once pressed, cut the tofu into 1-inch cubes.
- Chop the broccoli into bite-sized florets and thinly slice the onion and bell pepper.
- Mince the ginger and garlic, and slit the green chilies.
Sear the tofu until golden.
Heat 1 teaspoon of oil in a large non-stick pan or wok over medium-high heat. Add the tofu cubes in a single layer and cook for 5-7 minutes, turning occasionally, until golden brown on all sides. Remove from the pan and set aside.
TIPDon't overcrowd the pan. Sear the tofu in batches if needed to ensure it gets crispy.Cook the aromatics and vegetables.
- In the same pan, heat the remaining 1 teaspoon of oil.
- Add the minced ginger, garlic, and green chilies. Sauté for 30 seconds until fragrant.
- Add the sliced onions and cook for 2-3 minutes until they soften.
- Add the broccoli florets and bell pepper slices. Stir-fry for 4-5 minutes until tender-crisp. Add a splash of water if the pan gets too dry.
Combine everything and add spices.
Return the seared tofu to the pan. Sprinkle with turmeric powder, coriander powder, and crushed kasuri methi. Toss everything together gently to coat evenly and cook for another minute.
Finish with lemon and garnish.
- Turn off the heat and stir in the fresh lemon juice.
- Garnish with toasted sesame seeds.
- Serve hot immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a non-stick wok or pan to prevent sticking, especially since this recipe uses very little oil.
- 2Cut all vegetables to a similar size to ensure they cook evenly.
- 3For a bit of crunch, you can add other vegetables like carrots, snap peas, or baby corn.
- 4To save time, use pre-cut vegetables from the grocery store.
- 5Store leftovers in an airtight container in the refrigerator for up to 2 days.
Adapt it for your goals.
High protein
Add 1/2 cup of shelled edamame or boiled chickpeas along with the vegetables for an extra protein boost.
gluten freeGluten free
This recipe is naturally gluten-free. Ensure your tofu is certified gluten-free if you have a severe allergy.
kid friendlyKid friendly
Omit the green chili or use a milder pepper. You can also add a teaspoon of honey or maple syrup at the end for a slightly sweeter taste.
quickQuick
Use a bag of frozen stir-fry vegetable mix instead of fresh to cut down on prep time.
Why this is on our healthy list.
Plant-Based Protein
Tofu provides a complete source of protein, which is essential for muscle repair and building body tissues.
Rich in Fiber
Broccoli and bell peppers are excellent sources of dietary fiber, which aids digestion and helps maintain a healthy gut.
Low in Sodium
This recipe avoids added salt and soy sauce, using spices and lemon juice for flavor, making it beneficial for blood pressure management.
Vitamins and Minerals
The variety of vegetables offers a wide range of essential vitamins like Vitamin C and K, and minerals like potassium.
Frequently asked questions
Yes, this version is very healthy. It's packed with plant-based protein from tofu and fiber from vegetables. It's also very low in sodium and oil, making it a great choice for a balanced meal.
