Heart-Healthy Capcay
Elevate your weeknight dinners with this vibrant and nutrient-packed Heart-Healthy Capcay, a delicious spin on the classic Indonesian stir-fry. Made with olive oil, fresh garlic, ginger, and a medley of colorful vegetables like broccoli, carrots, cauliflower, and snap peas, this dish bursts with flavor and wholesome goodness. Low-sodium soy sauce and oyster sauce create a savory glaze that perfectly complements the tender-crisp veggies, while protein-rich tofu adds satisfying texture. Quick to prepare in just 35 minutes, this veggie-forward recipe is ideal for busy health-conscious cooks looking for a heart-friendly meal. Pair it with brown rice to complete this satisfying, balanced dish that’s perfect for family meals or meal prep. Keywords: heart-healthy recipe, veggie-packed stir-fry, easy tofu stir-fry, healthy Indonesian food.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 3 garlic cloves
- 1 medium, chopped onion
- 1 large, sliced carrot
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1 medium, sliced red bell pepper
- 1 cup, chopped green cabbage
- 1 cup snap peas
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon oyster sauce
- 1 teaspoon cornstarch
- 1 quarter cup water
- 0.5 teaspoon black pepper
- 1 inch piece, grated ginger
- 200 grams, firm, cubed tofu
Instructions
Heat olive oil in a large wok or pan over medium heat.
Add the garlic and sauté for 1 minute until fragrant, then add chopped onion and cook until translucent, about 3 minutes.
Stir in the carrot slices and cook for another 2 minutes.
Add broccoli, cauliflower, red bell pepper, cabbage, and snap peas. Stir-fry the vegetables together for 5-6 minutes until they are tender-crisp.
In a small bowl, whisk together the low-sodium soy sauce, oyster sauce, cornstarch, and water until smooth.
Pour the sauce mixture over the vegetables and stir to combine evenly, allowing the sauce to thicken slightly for about 2 minutes.
Season with black pepper and add the grated ginger, stirring well to combine.
Gently stir in the cubed tofu, being careful not to break the pieces, and cook for another 2 minutes until the tofu is heated through.
Serve the Capcay warm, optionally with brown rice for a complete meal.
Nutrition Facts
Calories |
727 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.2 g | 48% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2077 mg | 90% | |
| Total Carbohydrate | 69.5 g | 25% | |
| Dietary Fiber | 19.6 g | 70% | |
| Total Sugars | 25.2 g | ||
| Protein | 36.4 g | 73% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 608 mg | 47% | |
| Iron | 13.6 mg | 76% | |
| Potassium | 1436 mg | 31% | |
*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.
