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Vegetable Stir-Fry with Tofu


  • Author: Sarah

Ingredients

Scale

Creating a mouth-watering Vegetable Stir-Fry with Tofu begins with selecting fresh and quality ingredients. Here’s what you’ll need:

For the Stir-Fry:

  • 1 block of firm tofu (approximately 14 ounces)
  • 2 tablespoons of cornstarch
  • 3 tablespoons of vegetable oil (divided)
  • 1 red bell pepper (sliced)
  • 1 yellow bell pepper (sliced)
  • 1 cup of broccoli florets
  • 1 cup of snap peas
  • 1 carrot (julienned)
  • 1 small zucchini (sliced)
  • 2 cloves of garlic (minced)
  • 1-inch piece of ginger (grated)

For the Soy-Ginger Sauce:

  • 1/4 cup of soy sauce (low sodium recommended)
  • 2 tablespoons of rice vinegar
  • 1 tablespoon of sesame oil
  • 1 tablespoon of honey (or maple syrup for a vegan option)
  • 1 teaspoon of cornstarch (mixed with 1 tablespoon of water)
  • 1 teaspoon of chili flakes (optional, for heat)

Instructions

Creating this delightful stir-fry is a straightforward process that ensures you maintain the vibrant colors and flavors of the vegetables while achieving the perfect texture for your tofu. Follow these steps for a satisfying meal:

Preparing the Tofu

  1. Press the Tofu: Start by draining the tofu and pressing it to remove excess moisture. You can do this by wrapping the tofu in a clean kitchen towel and placing a heavy object on top. Let it sit for about 15-20 minutes.
  2. Cube the Tofu: Once pressed, cut the tofu into bite-sized cubes.
  3. Coat the Tofu: In a bowl, toss the tofu cubes with cornstarch until evenly coated. This will help achieve a crispy texture.
  4. Pan-fry the Tofu: Heat 2 tablespoons of vegetable oil in a large non-stick skillet over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes. Remove the tofu from the skillet and set aside.

Stir-Frying the Vegetables

  1. Prepare the Vegetables: While the tofu is cooking, slice and prepare all the vegetables as instructed.
  2. Heat the Oil: In the same skillet, add the remaining tablespoon of vegetable oil. Add the minced garlic and grated ginger, stirring for about 30 seconds until fragrant.
  3. Cook the Vegetables: Add the sliced bell peppers, broccoli, snap peas, carrot, and zucchini to the skillet. Stir-fry for about 5-7 minutes or until the vegetables are tender-crisp.

Making the Soy-Ginger Sauce

  1. Combine Sauce Ingredients: In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, honey or maple syrup, and chili flakes. Add the cornstarch mixture to the sauce, stirring well.
  2. Add the Sauce and Tofu: Pour the sauce over the vegetables in the skillet. Add the crispy tofu back into the pan and toss everything together until well coated and the sauce has thickened, about 2-3 minutes.

Nutrition

  • Serving Size: one normal portion
  • Calories: 300
  • Fat: 6g
  • Carbohydrates: 30g
  • Protein: 15g