Teresa's Recipes
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.
Ingredients
- 14 ounces, pressed and cubed Firm tofu
- 2 tablespoons Sesame oil
- 3 cloves, minced Garlic
- 1 tablespoon, minced Ginger
- 2 cups Broccoli florets
- 2 medium, sliced Carrots
- 1 cup, sliced (any color) Bell peppers
- 1 cup, trimmed Snow peas
- 1/2 cup Vegetable broth
- 3 tablespoons Soy sauce
- 1 tablespoon Cornstarch
- to taste Salt
- to taste Pepper
- 4 cups, for serving Cooked rice
- 2, sliced (for garnish) Green onions
- 2 tablespoons (for garnish) Sesame seeds
Dietary Notes
- 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
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.
Tips
- For added flavor, marinate the tofu in soy sauce and ginger for 30 minutes before cooking.
- Feel free to substitute any vegetables you have on hand; this dish is versatile and can include zucchini, mushrooms, or bok choy.
- Add a splash of rice vinegar or a sprinkle of chili flakes for an extra kick!