Enhanced Tofu and Vegetable Stir Fry

Enhanced Tofu and Vegetable Stir Fry

Dive into this vibrant and nutritious tofu and vegetable stir fry, a perfect blend of protein-rich tofu and colorful, crisp vegetables. This dish is not only a feast for the eyes but also a delightful explosion of flavors and textures in every bite. Perfect for a quick weeknight dinner or a healthy meal prep option, this stir fry embodies the essence of Asian cuisine with its balance of savory, sweet, and umami notes. Historically, stir frying is a Chinese cooking technique that dates back to the 5th century and has evolved into a beloved method worldwide for its efficiency and ability to preserve the nutrients in vegetables.

Servings: 4

Ingredients

  • Firm tofu (14 ounces, pressed and cubed)
  • Sesame oil (2 tablespoons)
  • Garlic (3 cloves, minced)
  • Ginger (1 tablespoon, minced)
  • Broccoli florets (2 cups)
  • Carrots (2 medium, sliced)
  • Bell peppers (1 cup, sliced (any color))
  • Snow peas (1 cup, trimmed)
  • Vegetable broth (1/2 cup)
  • Soy sauce (3 tablespoons)
  • Cornstarch (1 tablespoon)
  • Salt (to taste)
  • Pepper (to taste)
  • Cooked rice (4 cups, for serving)
  • Green onions (2, sliced (for garnish))
  • Sesame seeds (2 tablespoons (for garnish))

Instructions

  1. Press the tofu for at least 15 minutes to remove excess moisture, then cut it into 1-inch cubes.
  2. In a large skillet or wok, heat the sesame oil over medium-high heat.
  3. Add the tofu cubes to the skillet and cook until golden brown on all sides, about 6-8 minutes. Remove from the skillet and set aside.
  4. In the same skillet, add the minced garlic and ginger. Sauté for 1 minute or until fragrant.
  5. Add the broccoli, sliced carrots, bell peppers, and snow peas to the skillet. Stir fry for 3-4 minutes until the vegetables are crisp-tender.
  6. In a small bowl, whisk together the soy sauce, cornstarch, and vegetable broth until smooth. Pour this sauce over the vegetables in the skillet.
  7. Cook for an additional 2-3 minutes, stirring frequently, until the sauce thickens and coats the vegetables.
  8. Return the cooked tofu to the skillet and toss gently to combine, ensuring the tofu is well coated in the sauce.
  9. Season with salt and pepper to taste.
  10. Serve the stir fry over a bed of cooked rice and garnish with sliced green onions and sesame seeds.

Dietary Information

Servings: 4 • Dish Type: Main Course • Prep Time: 20 minutes • Cook Time: 15 minutes • Calories: 350 • Fat: 15g • Carbs: 40g • Protein: 20g • Sodium: 600mg • Sugar: 4g