Heart-Healthy Delicious Stir-Fried Tofu
Elevate your mealtime with this **Heart-Healthy Delicious Stir-Fried Tofu**, a vibrant and nutrient-packed dish that's perfect for anyone seeking a flavorful yet wholesome meal. Featuring golden-brown cubes of extra-firm tofu marinated in a savory low-sodium soy sauce blend, this recipe is paired with a medley of colorful vegetables like red bell peppers, broccoli, and carrots, all stir-fried to tender-crisp perfection. Infused with aromatic garlic and fresh ginger, and finished with a light, silky sauce thickened with vegetable broth, this dish offers a delightful balance of taste and texture. Garnished with sesame seeds for a nutty crunch and served either on its own or alongside hearty grains like brown rice or quinoa, it’s a quick, satisfying option ready in under 35 minutes. Whether you're meal prepping or preparing a weeknight dinner, this tofu stir-fry is a perfect combination of heart-healthy ingredients and mouthwatering flavors.
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Recipe Information
Ingredients
- 14 ounces Extra-firm tofu
- 3 tablespoons Low-sodium soy sauce
- 1 tablespoon Toasted sesame oil
- 1 tablespoon Olive oil
- 2 cloves Garlic, minced
- 1 teaspoon Fresh ginger, grated
- 1 medium Red bell pepper, sliced
- 2 cups Broccoli florets
- 2 medium Carrots, julienned
- 3 stalks Green onions, sliced
- 0.25 cup Low-sodium vegetable broth
- 1 teaspoon Cornstarch
- 0.25 teaspoon Black pepper
- 1 tablespoon Sesame seeds, for garnish
Instructions
Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object on top to press out excess moisture for about 10 minutes. Then, cut the tofu into 1-inch cubes.
In a small bowl, mix 2 tablespoons of soy sauce, toasted sesame oil, and black pepper. Toss the tofu cubes in the marinade and let them sit while you prepare the rest of the ingredients.
In another small bowl, combine the remaining tablespoon of soy sauce with the vegetable broth and cornstarch. Stir until the cornstarch is dissolved; set aside.
Heat olive oil in a large non-stick skillet or wok over medium-high heat. Add the marinated tofu cubes and cook until they are golden brown on all sides, about 6-8 minutes. Remove the tofu from the skillet and set aside.
In the same skillet, add the minced garlic and grated ginger. Stir-fry for about 30 seconds until fragrant.
Add the sliced red bell pepper, broccoli florets, and julienned carrots to the skillet. Stir-fry for about 5 minutes until the vegetables are tender-crisp.
Return the tofu to the skillet along with the sliced green onions. Stir to combine with the vegetables.
Pour the broth mixture into the skillet, stirring continuously until the sauce thickens and evenly coats the tofu and vegetables, about 2 minutes.
Remove from heat and transfer the stir-fried tofu to a serving platter. Garnish with sesame seeds before serving.
Serve immediately, alone or with a side of brown rice or quinoa for a complete meal.
Nutrition Facts
Calories |
1062 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.0 g | 83% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1731 mg | 75% | |
| Total Carbohydrate | 55.1 g | 20% | |
| Dietary Fiber | 21.5 g | 77% | |
| Total Sugars | 15.7 g | ||
| Protein | 79.4 g | 159% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2974 mg | 229% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 1763 mg | 38% | |
*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.
