Vegetarian Stir-Fry with Tofu

This Vegetarian Stir-Fry with Tofu is a vibrant and wholesome dish that’s perfect for a quick and nutritious dinner. Packed with crispy tofu, fresh vegetables, and a savory hoisin sauce, it’s a plant-based meal that’s bursting with flavor and texture. Perfect for weeknights or meal prep!

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Description

Ingredients and Benefits

This stir-fry is a nutrient-rich meal:

Tofu: A plant-based protein loaded with all essential amino acids and rich in calcium and iron.
Bell Peppers: Packed with vitamins A and C for immune support and healthy skin.
Zucchini: Low in calories and high in antioxidants for heart health.
Broccoli: A superfood rich in fiber, vitamin K, and folate for bone and gut health.
Ginger & Garlic: Natural anti-inflammatory and immune-boosting ingredients.

This balanced dish is low in calories, high in protein, and filled with vitamins and minerals to fuel your day!

Directions

Step 1

Prepare the Tofu:
Press the tofu to remove excess moisture. Cut into cubes and toss with soy sauce, sesame oil, and cornstarch. Set aside.

Step 2

Cook the Tofu:
Heat vegetable oil in a large skillet or wok over medium-high heat. Add tofu cubes and cook until golden and crispy on all sides, about 5-7 minutes. Remove tofu from the skillet and set aside.

Step 3

Stir-Fry the Vegetables:
In the same skillet, add garlic and ginger, cooking for 30 seconds until fragrant. Add the broccoli, bell peppers, and zucchini. Stir-fry for 5-7 minutes until vegetables are tender-crisp.

Step 4

Add Sauce:
Mix hoisin sauce and rice vinegar in a small bowl. Pour over the vegetables and toss to coat.

Step 5

Combine and Serve:
Return the tofu to the skillet, mixing it with the vegetables. Cook for another 2-3 minutes to heat through. Serve immediately, garnished with sesame seeds and green onions if desired.

Note's

Nutritional Information (Per Serving)

Kcal: 300
Fats: 16g
Carbs: 20g
Protein: 20g

Ingredients

1 block (14 oz/400g) firm tofu, pressed and cubed
2 tbsp soy sauce (or tamari for gluten-free)
1 tbsp sesame oil
1 tbsp cornstarch
1 tbsp vegetable oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 medium zucchini, sliced
1 cup (150g) broccoli florets
2 cloves garlic, minced
1-inch piece of ginger, grated
2 tbsp hoisin sauce
1 tbsp rice vinegar
1 tbsp sesame seeds (optional)
2 green onions, sliced (optional)

Menu info

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