Enjoy a flavorful and nutritious meal with this Healthy Vegetable Stir-Fry with Tofu recipe. Bursting with colorful vegetables and protein-packed tofu, this dish is perfect for those seeking a low-fat, low-calorie option that doesn’t compromise on taste. Whether you’re looking to add more veggies to your diet or searching for a satisfying meatless meal, this stir-fry is sure to become a staple in your kitchen.
Why Vegetable Stir-Fry with Tofu is a healthy and quick recipe?
Vegetable Stir-Fry with Tofu emerges as a speedy and wholesome dish owing to numerous factors. Rich in nutrients from a vibrant blend of vegetables and protein-packed tofu, it offers a balanced array of essential nutrients crucial for overall well-being. With minimal oil, this low-fat and low-calorie option aids weight management and heart health. Quick to prepare, it suits busy schedules while providing ample fiber and protein for satiety and appetite control. Its adaptability with seasonings and sauces ensures a flavorful experience, making it a versatile, nutritious, and efficient choice that promotes health and culinary enjoyment.
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Step 1: Prepare the Tofu
Drain the tofu and cut it into 1 inch X 1 inch cubes and add corn starch. Mix well to coat the tofu with corn starch.
Step 2: Prepare the sauce
Prepare a small bowl. Add the vegetable broth, soy sauce, DARK soy sauce, white vinegar, maple syrup, ground black pepper and corn starch. Mix it well and set it aside for later.
Step 3: Stir-Fry the Vegetables and tofu
To a heated pan add the oil, tofu (coated with corn starch) and salt. Fry on medium-high heat for only 30 seconds. Using the same skillet, add additional sesame oil if required. Add minced garlic and grated ginger, stirring constantly for about 30 seconds until the mixture becomes aromatic. Introduce broccoli florets, bell peppers, carrot matchsticks, and sliced mushrooms into the skillet, and stir-fry the combination for 5-7 minutes until the vegetables reach a tender-crisp texture.
Step 4: Make the Sauce and Combine
Add the sauce. Make sure to stir the sauce well before adding it that’s because the corn starch has a tendency to collect at the bottom of the bowl. Cook the sauce along with the vegetables on medium-high heat for about 4 to 5 minutes or until the sauce thickens to desired consistency.
Having savored the delightful essence of this Nourishing Tofu Vegetable Stir-Fry numerous times, I can attest to its wondrous blend of healthfulness and gratification. This culinary masterpiece showcases a vibrant medley of vegetables alongside protein-rich tofu, harmonizing flavors and nourishment in perfect synergy. Whether relished as a swift weeknight supper or incorporated into your meal preparation regime, this versatile dish effortlessly accommodates your wellness and palate inclinations. Revel in the art of using fresh, quality ingredients and enhance your dining ventures with the enchanting flavors of this exquisite stir-fry, a recipe tried and tested with unwavering success.
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Vegetable Stir-Fry with Tofu
- Total Time: 30minutes
Description
Awaken your taste buds with the vibrant symphony of flavors in our Vegetable Stir-Fry with Tofu recipe. This delightful dish showcases a medley of colorful and nutrient-packed vegetables dancing alongside savory tofu, creating a perfect balance of textures and tastes. From the sizzle of the wok to the aromatic infusion of ginger and garlic, indulge in a culinary adventure that embraces the beauty of plant-based ingredients and elevates your senses with every delectable bite. Experience the harmony of health and deliciousness in this plant-powered stir-fry sensation.
Ingredients
- 350g Extra Firm Tofu – cut into 1 inch X 1 inch cubes
- 1 Tablespoon Corn Starch
- 3 tablespoon Cooking Oil
- 1/4 Teaspoon Salt OR to taste
- 130g / 1 Cup Onion – Sliced 1/8 inch thick
- 300g / 5 Cups Broccoli – cut into florets
- 1+1/2 Tablespoon Garlic – 4 Garlic cloves finely chopped
- 1 Tablespoon Ginger – 1 inch Ginger finely chopped
- 1/2 Teaspoon Chili Flakes or to taste
- 1/3 Cup / 25g Green onion
- 2 Teaspoons Sesame Oil
- 1 Cup Vegetable Broth
- 1+1/2 Tablespoon Soy Sauce or Tamari
- 2 Tablespoon DARK Soy Sauce
- 1 Tablespoon White Vinegar
- 1+1/2 Tablespoon Maple Syrup
- 1/4 Teaspoon Black Pepper
- 1+1/2 Tablespoon Corn Starch
Instructions
Step 1: Prepare the Tofu
- Drain the tofu and cut it into 1 inch X 1 inch cubes and add corn starch.
- Mix well to coat the tofu with corn starch.
Step 2: Prepare the sauce
- Prepare a small bowl.
- Add the vegetable broth, soy sauce, DARK soy sauce, white vinegar, maple syrup, ground black pepper and corn starch.
- Mix it well and set it aside for later.
Step 3: Stir-Fry the Vegetables and tofu
- To a heated pan add the oil, tofu (coated with corn starch) and salt.
- Fry on medium-high heat for only 30 seconds.
- Using the same skillet, add additional sesame oil if required.
- Add minced garlic and grated ginger, stirring constantly for about 30 seconds until the mixture becomes aromatic.
- Introduce broccoli florets, bell peppers, carrot matchsticks, and sliced mushrooms into the skillet, and stir-fry the combination for 5-7 minutes until the vegetables reach a tender-crisp texture.
Step 4: Make the Sauce and Combine
- Add the sauce.
- Make sure to stir the sauce well before adding it that’s because the corn starch has a tendency to collect at the bottom of the bowl.
- Cook the sauce along with the vegetables on medium-high heat for about 4 to 5 minutes or until the sauce thickens to desired consistency.
- Transfer Stir-Fry the Vegetables and tofu into a bowl and then just enjoy!!
Equipment
All-Clad D3 Stainless Steel Frying pan cookware set
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Calphalon Premier Space-Saving Hard-Anodized Nonstick 5-Quart Saute Pan
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Caraway Nonstick Ceramic Mini Fry Pan
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Le Creuset Enameled Cast Iron Signature Iron Handle Skillet
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Mauviel M’6S 6-Ply Polished Copper Nonstick Frying Pan
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- Garnish with chopped green onions, sesame seeds, or cilantro for added freshness and flavor.
- For a spicier stir-fry, add a dash of sriracha or red pepper flakes to the sauce mixture.
- Customize your stir-fry by adding other favorite vegetables like bok choy, snow peas, or baby corn.
- Prep Time: 10minutes
- Cook Time: 20minutes
- Category: HEALTH,Low-Fat & Low-Calorie
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How do I ensure the tofu gets crispy without sticking to the pan?
Make sure the skillet or wok is properly heated before adding the tofu. Use a non-stick skillet or a well-seasoned cast iron pan. Also, avoid overcrowding the pan; cook tofu in batches if needed to ensure each piece has enough space to crisp up.
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How can I prevent the vegetables from becoming soggy during stir-frying?
Ensure the vegetables are dry before adding them to the skillet. Pat them dry with paper towels after washing or use a salad spinner. Stir-fry over medium-high heat and avoid overcooking; vegetables should be tender-crisp, not mushy.
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How do I avoid overcooking the tofu or vegetables?
Keep a close eye on the cooking time, especially when stir-frying over high heat. Tofu should be golden brown and crisp on the outside but still tender inside. Vegetables should be vibrant and tender-crisp. Stir constantly and adjust cooking times based on the size and thickness of ingredients.
