Heart-Healthy Savory Stir-Fried Tofu with Vegetables
Elevate your weeknight dinners with this Heart-Healthy Savory Stir-Fried Tofu with Vegetables, a vibrant and nutritious dish that’s as flavorful as it is wholesome. This recipe features crispy, golden-brown tofu paired with a colorful medley of tender-crisp broccoli, carrots, snap peas, and bell peppers, all tossed in a fragrant sauce made with low-sodium soy sauce, sesame oil, garlic, and ginger. Perfectly balanced over hearty brown rice, this dish is free from cholesterol and packed with plant-based protein, vitamins, and fiber, making it an ideal choice for a heart-healthy lifestyle. Quick to prepare in just 45 minutes, and finished with a sprinkle of toasted sesame seeds and fresh green onions, this stir-fry creates a satisfying, nutrient-rich meal the whole family will adore. Whether you’re vegan, vegetarian, or simply aiming to eat clean, this recipe ensures you’ll enjoy a delicious, guilt-free dinner with every bite.
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 3 tbsp low-sodium soy sauce
- 2 tsp sesame oil
- 2 tsp rice vinegar
- 3 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 2 cups broccoli florets
- 1 large carrot, sliced
- 1 medium red bell pepper, sliced
- 1 cup snap peas
- 2 stalks green onions, sliced
- 2 cups brown rice
- 1 tbsp olive oil
- 0.25 cup low-sodium vegetable broth
- 2 tsp toasted sesame seeds
- 0.25 tsp black pepper
Instructions
Start by pressing the tofu to remove excess moisture. Wrap the tofu block in paper towels and place it on a plate. Set a heavy object like a cast iron skillet on top and press for at least 15 minutes.
While the tofu is pressing, prepare your veggies: cut broccoli into bite-sized florets, slice the carrot into thin rounds, slice the red bell pepper, and trim the snap peas.
In a small bowl, mix together the low-sodium soy sauce, sesame oil, rice vinegar, minced garlic, and grated ginger to create the sauce. Set aside.
Once the tofu is pressed, cut it into cubes and sprinkle black pepper over them.
Heat a large non-stick skillet or wok over medium-high heat. Add 1/2 tablespoon of olive oil and swirl to coat the pan.
Add the tofu cubes to the pan and cook for about 7-10 minutes, turning occasionally, until they are golden brown on all sides. Remove the tofu from the pan and set aside.
In the same pan, add the remaining 1/2 tablespoon of olive oil. Add the broccoli, carrot, red bell pepper, and snap peas. Stir-fry for 4-5 minutes until the vegetables are tender-crisp.
Pour the prepared sauce over the vegetables and add the tofu back to the pan. Stir well to coat everything in the sauce.
Add the low-sodium vegetable broth and bring the mixture to a gentle simmer. Cook for an extra 2 minutes until the sauce thickens slightly and everything is heated through.
Serve the stir-fried tofu and vegetables over cooked brown rice. Garnish with sliced green onions and a sprinkle of toasted sesame seeds.
Nutrition Facts
Calories |
1651 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.3 g | 103% | |
| Saturated Fat | 12.1 g | 60% | |
| Polyunsaturated Fat | 13.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1729 mg | 75% | |
| Total Carbohydrate | 152.3 g | 55% | |
| Dietary Fiber | 30.8 g | 110% | |
| Total Sugars | 21.3 g | ||
| Protein | 92.5 g | 185% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3032 mg | 233% | |
| Iron | 21.1 mg | 117% | |
| Potassium | 1796 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.
