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

Published on 23 June 2024 at 19:23

Looking for a delicious and nutritious meal that's quick to prepare and packed with protein? Look no further! Our flavourful and easy tofu stir-fry is the perfect high-protein vegan delight that will satisfy your taste buds and keep you energized. This vibrant dish combines crispy tofu with a medley of fresh vegetables, all tossed in a savoury sauce that's bursting with flavour. Whether you're a seasoned vegan or simply looking to incorporate more plant-based meals into your diet, this tofu stir-fry is a must-try recipe. Read on to discover how to make this delectable dish in just a few simple steps!

Nutritional Content per Serving:

  • Calories: 250 kcal
  • Protein: 12g
  • Carbohydrates: 15g
    • Dietary Fiber: 4g
    • Sugars: 4g
  • Fat: 16g
    • Saturated Fat: 2g
  • Cholesterol: 0mg
  • Sodium: 600mg
  • Potassium: 500mg
  • Vitamin A: 100%
  • Vitamin C: 150%
  • Calcium: 15%
  • Iron: 20%


πŸ₯‘ Tofu: 1 block firm tofu, drained and cubed

🌿 Soy Sauce: 2 tablespoons soy sauce

🌾 Sesame Oil: 1 tablespoon sesame oil

πŸ₯„ Olive Oil: 1 tablespoon olive oil

πŸ§„ Garlic: 2 cloves garlic, minced

πŸ«‘ Bell Pepper: 1 bell pepper, sliced

πŸ₯¦ Broccoli: 1 cup broccoli florets

πŸ₯• Carrot: 1 carrot, julienned

πŸ§… Green Onions: 2 green onions, chopped

🌱 Sesame Seeds (optional): 1 tablespoon sesame seeds

🌿 Ginger (optional): 1 tablespoon ginger, grated

🍯 Hoisin Sauce (optional): 1 tablespoon hoisin sauce

🌿 Snap Peas (optional): 1/2 cup snap peas

🍚 Cooked Rice or Noodles: for serving


Prepare the Tofu

πŸ₯‘ Drain the tofu and pat it dry with paper towels. Cut it into bite-sized cubes.

🌿 Marinate the tofu in soy sauce and sesame oil for at least 15 minutes to enhance the flavour.

Stir-Fry the Tofu

πŸ₯„ Heat the olive oil in a large skillet or wok over medium-high heat.

πŸ§„ Add the minced garlic (and grated ginger, if using) and cook for about 1 minute until fragrant.

πŸ₯‘ Add the marinated tofu cubes and cook until golden brown on all sides, turning occasionally, about 5-7 minutes.

Add Vegetables

πŸ«‘ Add the sliced bell pepper, πŸ₯¦ broccoli florets, and πŸ₯• julienned carrot to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.

🌿 If using, add snap peas and cook for an additional 2-3 minutes.

Add Sauce

🍯 If you like a bit more flavour, you can add hoisin sauce at this point. Stir to coat the tofu and vegetables evenly.

Garnish and Serve:

πŸ§… Remove the stir-fry from heat. Garnish with chopped green onions and sesame seeds.

🍚 Serve hot over cooked rice or noodles.

Tips for the Perfect Tofu Stir-Fry

Press the Tofu

For extra firm tofu, press it to remove excess moisture. Wrap the tofu block in a clean kitchen towel or paper towels, place a heavy object on top (like a cast iron skillet), and let it sit for 15-30 minutes. This helps the tofu absorb the marinade better and achieve a crispier texture.

Use High Heat

Stir-frying is all about quick cooking at high temperatures. Make sure your skillet or wok is hot before adding the tofu and vegetables. This ensures a nice sear on the tofu and keeps the vegetables crisp.

Prep Ingredients Ahead

Have all your ingredients chopped and ready to go before you start cooking. Stir-frying happens quickly, so it's essential to have everything prepared in advance.

Don't Overcrowd the Pan

Cook the tofu and vegetables in batches if necessary. Overcrowding the pan can cause the ingredients to steam rather than stir-fry, resulting in soggy textures.

Experiment with Vegetables

Feel free to mix and match different vegetables based on what you have on hand. Snow peas, bok choy, zucchini, and mushrooms all make great additions to a stir-fry.

Add Sauce Gradually

Start with a small amount of sauce and taste as you go. You can always add more, but it's harder to fix if you overdo it.

Keep Stirring

Stir or toss the ingredients frequently to ensure even cooking and prevent burning.

Finish with a Splash of Freshness

Adding a squeeze of lime or lemon juice, or a sprinkle of fresh herbs like cilantro or basil, can brighten up the flavours just before serving.

Serve Immediately

Stir-fries are best enjoyed right away while they're hot and fresh. Serve over cooked rice or noodles for a complete meal.

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