Flavorful and Easy Tofu Stir-Fry: A High-Protein Vegan Delight

Published on 23 June 2024 at 19:23

If you're on the hunt for a meal that's both delicious and nutritious, and can be prepared in a snap, look no further! Our flavourful and easy tofu stir-fry is the perfect high-protein vegan delight that will leave you feeling satisfied and energized. This dish brings together crispy tofu with a medley of vibrant, fresh vegetables, all tossed in a savoury sauce that’s bursting with flavour.

Packed with Protein

Tofu is a fantastic source of plant-based protein, making this stir-fry an ideal option for vegans, vegetarians, or anyone looking to add more protein into their diet. With over 20 grams of protein per serving, this dish provides a substantial boost for muscle repair and overall energy. Paired with nutrient-dense vegetables, it’s a meal that ticks all the right boxes when it comes to health and taste.


Perfect for All Diets

Whether you're a seasoned vegan or just trying to incorporate more plant-based meals into your diet, this tofu stir-fry is a must-try recipe. It’s incredibly versatile and can easily be adapted to suit your taste preferences or dietary needs. Plus, it’s free from animal products, making it a great choice for anyone following a vegan or vegetarian lifestyle.


Fresh and Vibrant Vegetables

This stir-fry is a colourful celebration of fresh veggies like broccoli, bell peppers, snap peas, and carrots, adding texture and crunch to every bite. Not only do they enhance the visual appeal of the dish, but they’re also loaded with essential vitamins and minerals that support your immune system, promote healthy skin, and help you feel your best.


Quick and Easy to Prepare

In addition to being incredibly flavourful, this tofu stir-fry is also quick and easy to prepare. With minimal prep time and a simple cooking process, you can have a delicious, nutritious meal ready in just 30 minutes! Perfect for busy weeknights when you need a wholesome dinner in a hurry, or as a meal prep option for the week ahead.


Ready to Give it a Try?

Gather your ingredients and get ready to cook up a storm! This tofu stir-fry is the perfect meal to make when you're craving something tasty, healthy, and full of vibrant flavours. Whether you're cooking for yourself or the whole family, this recipe is sure to please everyone at the table. Let’s get cooking!

Nutritional Information (per serving, based on 4 servings)

  • Calories: ~280 kcal
  • Protein: ~18g
  • Carbohydrates: ~20g
    • Sugars: ~6g
  • Fats: ~14g
    • Saturated Fat: ~2g
  • Fibre: ~6g
  • Sodium: ~700mg (can be reduced with low-sodium soy sauce)
  • Iron: ~4mg
  • Calcium: ~180mg

Ingredients

For the Stir-Fry:

  • 400g firm tofu, drained and pressed
  • 1 tablespoon corn-starch (for crisping tofu)
  • 2 tablespoons vegetable or sesame oil (for frying tofu)
  • 1 red bell pepper, thinly sliced
  • 1 cup broccoli florets
  • 1 carrot, thinly sliced
  • 1 cup snap peas
  • 2-3 green onions, chopped
  • 2 cloves garlic, minced
  • 1-inch piece fresh ginger, minced
  • 1 tablespoon sesame seeds (optional garnish)

For the Sauce:

  • 3 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon rice vinegar or apple cider vinegar
  • 1 tablespoon maple syrup or agave (for sweetness)
  • 1 tablespoon sesame oil
  • 1 tablespoon water
  • 1 teaspoon sriracha or chili flakes (optional, for heat)
  • 1 tablespoon corn-starch mixed with 2 tablespoons water (to thicken the sauce)

Optional Garnishes:

  • Fresh cilantro, chopped
  • Sliced avocado
  • Lime wedges

Instructions

1. Prepare the Tofu:

  • Start by pressing your tofu to remove excess water. Wrap the tofu in a clean kitchen towel or paper towels, and place something heavy (like a pan) on top for at least 10-15 minutes.
  • Once pressed, cut the tofu into bite-sized cubes and toss them with 1 tablespoon corn-starch to help them crisp up during cooking.

2. Cook the Tofu:

  • Heat 2 tablespoons vegetable or sesame oil in a large skillet or wok over medium-high heat.
  • Add the tofu cubes and cook for about 5-7 minutes, turning occasionally, until all sides are golden and crispy. Remove the tofu from the pan and set aside on a plate.

3. Sauté the Vegetables:

  • In the same skillet, add a bit more oil if needed and sauté the garlic and ginger for 1-2 minutes until fragrant.
  • Add the bell peppers, broccoli, carrots, and snap peas to the skillet. Stir-fry for about 5-6 minutes, allowing the vegetables to become tender but still crisp. You can add a tablespoon of water to help steam the veggies if needed.

4. Make the Sauce:

  • In a small bowl, whisk together the soy sauce, rice vinegar, maple syrup, sesame oil, and water. If you like it spicy, add some sriracha or chili flakes.
  • In a separate small dish, mix 1 tablespoon corn-starch with 2 tablespoons water and stir it into the sauce mixture to thicken.

5. Combine the Ingredients:

  • Add the cooked tofu back into the skillet with the sautéed vegetables.
  • Pour the prepared sauce over the tofu and veggies, stirring well to coat everything evenly. Allow it to simmer for 2-3 minutes until the sauce thickens and everything is heated through.

6. Serve:

  • Remove the stir-fry from the heat and garnish with sesame seeds, green onions, and any optional toppings you like (such as cilantro or lime wedges).
  • Serve over steamed rice, quinoa, or noodles for a complete meal.

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