Heart-Healthy Mixed Vegetables with Tofu Stir-Fry
Discover the ultimate guilt-free dinner with this Heart-Healthy Mixed Vegetables with Tofu Stir-Fry! Packed with vibrant, nutrient-rich vegetables like broccoli, snap peas, carrots, and red bell pepper, this dish is a colorful feast for your eyes and your body. Protein-rich firm tofu is sautéed to golden perfection and tossed with aromatic garlic, ginger, and a delicate low-sodium soy sauce glaze. The surprise crunch of water chestnuts adds texture, while a silky cornstarch-thickened sauce ties it all together. Served over wholesome brown rice and garnished with optional cilantro and sesame seeds, this quick and easy recipe is perfect for busy weeknights or a healthy meal prep. With just 35 minutes from start to finish, this low-sodium, heart-friendly stir-fry is sure to become your go-to for nourishing, flavor-packed meals.
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Recipe Information
Ingredients
- 14 oz firm tofu
- 2 tbsp low-sodium soy sauce
- 1 tbsp sesame oil
- 2 cloves fresh garlic, minced
- 1 tbsp fresh ginger, minced
- 1 red bell pepper, sliced
- 2 cups broccoli florets
- 2 carrots, thinly sliced
- 1 cup snap peas
- 1 can water chestnuts, sliced
- 0.25 cup low-sodium vegetable broth
- 1 tsp cornstarch
- 3 cups cooked brown rice
- 0.25 cup fresh cilantro, chopped (optional)
- 1 tsp sesame seeds (optional)
Instructions
Drain the tofu and press it between paper towels to remove excess moisture. Cut into 1-inch cubes.
In a large non-stick pan or wok, heat the sesame oil over medium-high heat. Add the tofu cubes and sauté them until they are golden brown on all sides. This should take about 5-7 minutes. Remove the tofu and set it aside.
In the same pan, add garlic and ginger, cooking for about 30 seconds until fragrant. Add red bell pepper, broccoli, and carrots. Stir-fry for 3-4 minutes.
Add snap peas and water chestnuts to the pan, continuing to stir-fry for another 3 minutes until all vegetables are tender-crisp.
In a small bowl, mix the low-sodium vegetable broth and cornstarch until smooth. Stir this mixture into the pan along with the low-sodium soy sauce.
Return the tofu to the pan and toss everything together gently. Cook for an additional 2-3 minutes, allowing the sauce to thicken and the ingredients to be well-coated.
Serve the stir-fry hot over the cooked brown rice.
Garnish with fresh cilantro and sesame seeds, if desired.
Nutrition Facts
Calories |
1680 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.4 g | 53% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 8.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2528 mg | 110% | |
| Total Carbohydrate | 267.8 g | 97% | |
| Dietary Fiber | 39.0 g | 139% | |
| Total Sugars | 38.9 g | ||
| Protein | 80.3 g | 161% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 947 mg | 73% | |
| Iron | 17.9 mg | 99% | |
| Potassium | 3429 mg | 73% | |
*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.
