Heart-Healthy Sauteed Vegetables with Tofu
Elevate your weeknight dinners with this vibrant and nutritious Heart-Healthy Sautéed Vegetables with Tofu recipe! Packed with colorful veggies like red bell pepper, nutrient-rich broccoli, spinach, and carrots, this dish is infused with the bold flavors of garlic, fresh ginger, and a drizzle of low-sodium soy sauce. Crispy golden tofu adds a satisfying protein boost while sesame seeds and a zesty splash of lemon juice provide the perfect finishing touch. Ready in just 35 minutes, this one-pan delight is ideal for a wholesome, quick meal that’s brimming with flavor and heart-friendly goodness. Perfect for vegans and anyone embracing a health-conscious lifestyle, serve it as-is or pair with steamed rice or quinoa for a complete, nourishing dinner.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 1 tbsp olive oil
- 1 medium red bell pepper
- 2 cups broccoli florets
- 1 large carrot
- 2 tbsp soy sauce, low sodium
- 2 cloves garlic
- 1 inch piece ginger
- 3 cups spinach
- 2 stalks green onion
- 1 tbsp sesame seeds
- 1 tbsp lemon juice
- 0.5 tsp salt
- 0.25 tsp black pepper
Instructions
Begin by draining the tofu and pressing it between paper towels to remove excess moisture. Cut the tofu into 1-inch cubes.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat. Add the tofu cubes and sauté for about 8-10 minutes or until golden brown on all sides. Remove from the skillet and set aside.
While the tofu is cooking, prepare the vegetables: thinly slice the red bell pepper, chop broccoli florets into bite-sized pieces, peel and thinly slice the carrot, mince the garlic, grate the ginger, and slice the green onions.
In the same skillet used for the tofu, add the garlic and ginger, and sauté for about 1 minute until fragrant.
Add the broccoli and carrot to the skillet. Cook for about 4-5 minutes until they begin to soften.
Mix in the red bell pepper and cook for another 2-3 minutes.
Stir in the spinach and continue to cook until wilted, about 1 minute.
Return the tofu to the skillet and add the low-sodium soy sauce, stirring to combine everything evenly.
Sprinkle with sesame seeds and cook for 1 more minute.
Remove from heat, add lemon juice, and toss well. Season with salt and a pinch of black pepper to taste.
Garnish with sliced green onions before serving.
Nutrition Facts
Calories |
927 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.0 g | 67% | |
| Saturated Fat | 7.9 g | 40% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2433 mg | 106% | |
| Total Carbohydrate | 49.2 g | 18% | |
| Dietary Fiber | 21.7 g | 78% | |
| Total Sugars | 12.9 g | ||
| Protein | 77.2 g | 154% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2919 mg | 225% | |
| Iron | 15.7 mg | 87% | |
| Potassium | 2207 mg | 47% | |
*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.
