Looking for a quick and nutritious meal that bursts with flavor? This savory vegetable stir-fry with tofu is just what you need. It’s packed with vibrant vegetables and protein-rich tofu, making it a satisfying option for lunch or dinner.
This recipe is a delightful mix of crunchy vegetables and soft tofu, all tossed together in a delicious sauce. It’s not only easy to prepare but also highly versatile. You can use whatever vegetables you have on hand, making it a fantastic way to clean out your fridge.
Whether you’re a seasoned cook or a beginner, this stir-fry will have you enjoying a restaurant-quality dish in the comfort of your own kitchen.
Vibrant Ingredients
The heart of this vegetable stir-fry lies in its colorful selection of vegetables. Each component is chosen not just for its flavor, but also for its visual appeal.
Bright bell peppers add a sweet crunch, while broccoli florets contribute a satisfying bite and essential nutrients. Carrots, julienned to perfection, offer a subtle sweetness that balances the dish beautifully.
When these vegetables are combined, they create a stunning presentation that is as pleasing to the eyes as it is to the palate.
Tofu: The Protein Powerhouse
Tofu serves as a fantastic source of protein in this stir-fry, making the dish filling and nutritious.
When prepared correctly, tofu becomes golden and crispy on the outside, adding a delightful texture that contrasts beautifully with the tender vegetables.
Its ability to absorb flavors from sauces and spices enhances the overall taste, ensuring that every bite is packed with depth.
Quick and Easy Preparation
This stir-fry is designed for those who seek a swift meal without sacrificing flavor.
Preparation begins with cutting the tofu into cubes, followed by sautéing it until golden.
The vegetables are then added, cooked to a tender-crisp texture, and combined with tofu in a savory sauce.
Flavorful Sauce Elements
The sauce is a simple yet effective blend of soy sauce, garlic, and ginger.
These ingredients work together harmoniously, creating a savory backdrop that enhances the natural flavors of the vegetables and tofu.
The addition of cornstarch mixed with water helps to thicken the sauce, ensuring it clings to every ingredient and provides a satisfying finish.
Serving Suggestions
Presentation plays a crucial role in this dish, making it as delightful to eat as it is to look at.
When served over a bed of fluffy white rice, the colorful stir-fry takes center stage on the plate.
Garnishing with sesame seeds adds a touch of elegance and a nutty flavor, while chopsticks alongside the plate invite diners to dig in.
Nutrition and Enjoyment
This dish not only pleases the palate but also caters to health-conscious eaters.
With a balance of protein, carbohydrates, and healthy fats, it provides a wholesome option for lunch or dinner.
Each serving is packed with essential nutrients, making it a delightful choice for those looking to enjoy a balanced meal without compromising on flavor.
Delicious Vegetable Stir-Fry with Tofu
This vegetable stir-fry features a colorful array of fresh veggies like bell peppers, broccoli, and carrots, all perfectly sautéed with tofu. The dish is seasoned with soy sauce, garlic, and ginger, providing a tantalizing taste that’s both savory and slightly sweet.
Ingredients
- 1 block of firm tofu, drained and pressed
- 2 tablespoons vegetable oil
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 1 carrot, julienned
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 3 tablespoons soy sauce
- 1 tablespoon cornstarch mixed with 2 tablespoons water
- Salt and pepper to taste
- Cooked rice or noodles for serving
- Sesame seeds for garnish (optional)
Instructions
- Prepare the Tofu: Cut the pressed tofu into bite-sized cubes. Heat 1 tablespoon of vegetable oil in a large skillet over medium heat. Add the tofu and cook until golden brown on all sides, about 8-10 minutes. Remove and set aside.
- Sauté the Vegetables: In the same skillet, add the remaining tablespoon of oil. Stir in the minced garlic and ginger, sautéing for about 30 seconds until fragrant. Add the sliced bell pepper, broccoli, and carrot, cooking for 5-7 minutes until tender-crisp.
- Combine: Return the cooked tofu to the skillet with the vegetables. Pour in the soy sauce and stir to combine. Add the cornstarch mixture to thicken the sauce, stirring continuously for another 2 minutes until everything is combined and heated through.
- Serve: Season with salt and pepper to taste. Serve the stir-fry over cooked rice or noodles, garnished with sesame seeds if desired.
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 320kcal
- Fat: 18g
- Protein: 16g
- Carbohydrates: 28g
