Vegetable Tofu Stir-Fry Is an Easy Quick Dish
After a long day, nothing beats a meal that's not only easy to make but also colorful and nutritious. This simple tofu stir-fry includes vibrant veggies—red and yellow bell peppers, snap peas, carrots, and broccoli—create a rainbow of colors on the plate. Everything comes together quickly, and the tofu soaks up all the delicious sauce. There's something satisfying about cooking with fresh, crisp ingredients, especially knowing that I'm serving a dish full of flavor and healthy nutrients. This stir-fry is always well received by friends and family when I need a quick, plant-based meal that doesn't compromise on taste or presentation. This stir-fry is a perfect reminder that eating healthy can be fun, easy, and super tasty!
Did You Know?
Tofu, a staple in vegetarian and vegan diets, is made from soybeans and is an excellent source of protein, iron, and calcium. Its versatility allows it to absorb flavors from sauces and marinades, making it a favorite ingredient in many stir-fry dishes. This Vegetable Tofu Stir-Fry combines the health benefits of tofu with a variety of colorful vegetables, creating a nutritious and visually appealing meal. The quick cooking time of this dish helps retain the vegetables' vibrant colors and crisp textures, making it not only tasty but also a feast for the eyes.
Yield: 4 servings
Ingredients:
1 block (14 oz) firm tofu, drained and cubed
2 tablespoons vegetable oil, divided
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 cup snap peas
1/2 cup frozen green peas
2 medium carrots, thinly sliced
1 cup broccoli florets
3 cloves garlic, minced
1 tablespoon fresh ginger, minced
1/4 cup soy sauce
2 tablespoons hoisin sauce
1 tablespoon rice vinegar
1 teaspoon sesame oil
1 tablespoon cornstarch mixed with 2 tablespoons water
Sesame seeds (optional)
Instructions:
Prepare the Tofu:
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
Personal Tip: Make sure the tofu is pressed well to remove excess moisture; this helps it crisp up better.
Add the cubed tofu and cook until golden brown on all sides, about 8-10 minutes. Remove from the skillet and set aside.
Personal Tip: Toss the tofu gently to avoid breaking it, but ensure it gets evenly golden on all sides.
Cook the Vegetables:
In the same skillet, add the remaining 1 tablespoon of vegetable oil.
Add the garlic and ginger, and sauté for about 1 minute until fragrant.
Add the bell peppers, snap peas, carrots, and broccoli. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
Personal Tip: Cook the veggies in batches if your pan is too crowded to keep them crisp.
Combine Tofu and Vegetables:
Return the tofu to the skillet.
In a small bowl, whisk together the soy sauce, hoisin sauce, rice vinegar, and sesame oil.
Pour the sauce over the tofu and vegetables, and stir to coat evenly.
Add the cornstarch mixture and cook for another 2-3 minutes until the sauce thickens.
Personal Tip: Don’t add too much cornstarch at once; a little goes a long way in thickening the sauce.
Serve:
Serve the Vegetable Tofu Stir-Fry over steamed rice or noodles.
Personal Tip: Garnish with sesame seeds for extra texture and a nutty flavor.
Nutritional Information (Per Serving):
Calories: 250; Fat: 14g; Saturated Fat: 2g; Carbohydrates: 20g; Fiber: 5g; Sugars: 7g; Protein: 15g
Kitchen Tips, Great Ideas, How to Save Money
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Bulk Buying: Purchase tofu, soy sauce, and hoisin sauce in bulk. These staples have a long shelf life and can be used in various recipes, reducing the cost per unit and saving you money in the long run.
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Versatile Vegetables: Use seasonal vegetables to make this dish more affordable. Vegetables like bell peppers, broccoli, and carrots are often cheaper when they are in season and can be bought in larger quantities.
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Homemade Sauces: Making your own stir-fry sauces at home can be more cost-effective and allows you to control the ingredients and flavors. A basic stir-fry sauce can be made with soy sauce, garlic, ginger, and a sweetener like honey or brown sugar.
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Tofu Storage: Tofu can be stored in the refrigerator for a few days, submerged in water to keep it fresh. Change the water daily to maintain its freshness. You can also freeze tofu for longer storage, which gives it a different, chewier texture that's great for stir-fries.
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Energy Efficiency: Cook large batches of stir-fry and store them in the refrigerator or freezer for quick meals throughout the week. This saves on energy costs and makes meal prep more efficient.
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Reusable Containers: Store leftovers in reusable containers. This is not only environmentally friendly but also helps keep your food fresh for longer periods.
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Affordable Protein: Tofu is a cost-effective source of protein compared to meat and fish. It is also versatile and can be used in a variety of dishes, making it a valuable addition to your pantry.
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Flavor Enhancements: Add a splash of citrus juice, such as lime or lemon, to brighten the flavors of your stir-fry. Fresh herbs like cilantro or basil can also add a refreshing touch.
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Learning and Sharing: Join online vegetarian and vegan communities for more recipe ideas and tips. Sharing your own experiences can also help others and foster a sense of community.
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Creative Presentations: Enhance the visual appeal of your Vegetable Tofu Stir-Fry by garnishing with sesame seeds, chopped green onions, or a drizzle of sriracha for a bit of heat. These additions not only add flavor but also make the dish more appealing and enjoyable to eat.
Let's Learn About Tofu
Tofu is made from soybeans and is produced by curdling fresh soy milk and pressing it into solid blocks. The process is somewhat similar to cheese-making. Tofu comes in different varieties based on texture, ranging from silken to extra-firm. Silken tofu has the highest water content and is often used in smoothies, desserts, or soups. Firm and extra-firm tofu are pressed to remove more water, giving them a denser texture, making them ideal for stir-fries, grilling, or baking.
When purchasing tofu, check the label for ingredients. Look for non-GMO and organic certifications if you prefer soybeans that are grown without genetic modifications or chemical pesticides. Additionally, tofu is rich in protein, low in calories, and a good source of essential minerals like calcium and iron, making it a healthy, versatile ingredient in plant-based diets.