Gluten-Free Stir-Fried Vegetables with Tofu
Bring a fresh and flavorful twist to dinner with this Gluten-Free Stir-Fried Vegetables with Tofu recipe, perfect for those seeking a healthy yet satisfying meal option. Packed with vibrant, nutrient-rich ingredients like crisp broccoli, sweet red bell peppers, and crunchy sugar snap peas, this dish offers a symphony of textures and colors. Firm tofu, pan-fried to golden perfection, adds an excellent source of plant-based protein, while the zesty, gluten-free tamari sauce infused with garlic, ginger, sesame oil, and rice vinegar delivers bold, irresistible flavors. With just 15 minutes of prep and cook time, this quick and easy stir-fry is ideal for busy weeknights and can be served over steamed rice or gluten-free noodles to complete the meal. Customize with garnishes like sesame seeds and green onions for added flair and enjoy a wholesome, allergy-friendly dinner the whole family will love!
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Recipe Information
Ingredients
- 400 grams Firm tofu
- 2 cups Broccoli florets
- 1 large Carrot, thinly sliced
- 1 medium Red bell pepper, sliced
- 1.5 cups Sugar snap peas
- 3 cloves Garlic, minced
- 1 teaspoon Fresh ginger, grated
- 3 tablespoons Tamari (gluten-free soy sauce)
- 2 tablespoons Sesame oil
- 1 tablespoon Rice vinegar
- 1 teaspoon Cornstarch
- 3 tablespoons Vegetable stock
- 2 tablespoons Vegetable oil
- 1 teaspoon Sesame seeds (optional, for garnish)
- 1 stalk Green onions, sliced (optional, for garnish)
Instructions
Press the firm tofu to remove excess moisture. Place it between two plates and weigh it down with a heavy object. Let it sit for 15 minutes, then cut the tofu into 1-inch cubes.
In a small bowl, whisk together the tamari, sesame oil, rice vinegar, cornstarch, and vegetable stock. Set the sauce mixture aside.
Heat 1 tablespoon of vegetable oil in a large non-stick skillet or wok over medium-high heat. Add the tofu cubes and cook for 3-4 minutes on each side until golden brown. Remove the tofu from the pan and set aside.
Add the remaining 1 tablespoon of vegetable oil to the skillet. Toss in the minced garlic and grated ginger, and cook for 30 seconds until fragrant.
Add the broccoli florets, sliced carrot, red bell pepper, and sugar snap peas to the skillet. Stir-fry the vegetables for 5-7 minutes until they are tender-crisp.
Return the cooked tofu to the skillet with the vegetables. Pour the sauce mixture over the tofu and vegetables, stirring well to coat everything evenly.
Cook for an additional 2-3 minutes, allowing the sauce to thicken and coat the vegetables and tofu.
Remove the skillet from heat. Garnish with sesame seeds and sliced green onions, if desired, before serving.
Serve hot over steamed rice or gluten-free noodles for a complete meal.
Nutrition Facts
Calories |
1210 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.5 g | 97% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 28.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3301 mg | 144% | |
| Total Carbohydrate | 81.9 g | 30% | |
| Dietary Fiber | 29.9 g | 107% | |
| Total Sugars | 29.4 g | ||
| Protein | 69.9 g | 140% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 859 mg | 66% | |
| Iron | 13.6 mg | 76% | |
| Potassium | 1525 mg | 32% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
