
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
- Press the tofu for at least 15 minutes to remove excess moisture, then cut it into 1-inch cubes.
- In a large skillet or wok, heat the sesame oil over medium-high heat.
- 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.
- In the same skillet, add the minced garlic and ginger. Sauté for 1 minute or until fragrant.
- 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.
- In a small bowl, whisk together the soy sauce, cornstarch, and vegetable broth until smooth. Pour this sauce over the vegetables in the skillet.
- Cook for an additional 2-3 minutes, stirring frequently, until the sauce thickens and coats the vegetables.
- Return the cooked tofu to the skillet and toss gently to combine, ensuring the tofu is well coated in the sauce.
- Season with salt and pepper to taste.
- 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