Heart-Healthy Savory Stir Fry Tofu
Packed with vibrant vegetables, flavorful tofu, and a zesty homemade sauce, the Heart-Healthy Savory Stir Fry Tofu is the perfect choice for a nutritious and satisfying meal. This recipe prioritizes wellness by using low-sodium ingredients and nutrient-dense veggies, such as broccoli, carrots, snap peas, and red bell pepper, to create a dish that's as wholesome as it is delicious. Lightly marinated tofu is pan-seared for a golden, crispy texture, then tossed with fresh ginger, garlic, and a silky vegetable broth sauce infused with lime juice and a hint of spice. Served over hearty brown rice, this quick and easy stir fry delivers a balance of flavors and textures while supporting your heart-health goals. Ideal for busy weeknights, this nutrient-packed meal is sure to impress with its vibrant simplicity!
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Recipe Information
Ingredients
- 14 oz extra firm tofu
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 2 cloves minced garlic
- 1 tablespoon fresh ginger
- 1 medium red bell pepper
- 2 cups broccoli florets
- 1 large carrot
- 1 cup snap peas
- 2 stalks scallions
- 1 cup low-sodium vegetable broth
- 1 tablespoon cornstarch
- 1 tablespoon fresh lime juice
- 0.5 teaspoon crushed red pepper flakes
- 2 cups brown rice
- 3 tablespoons cold water
Instructions
Start by draining the tofu. Press it using paper towels or a clean kitchen towel to remove excess moisture, then cut it into 1-inch cubes.
In a large mixing bowl, combine 2 tablespoons of low-sodium soy sauce with the cubed tofu, tossing to coat. Let it marinate for about 10 minutes.
While the tofu marinates, rinse the brown rice and cook according to package instructions. Once cooked, set aside and keep warm.
Heat the sesame oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes, stirring occasionally. Remove the tofu from the pan and set aside.
In the same skillet, add minced garlic and ginger, stir frying for about 30 seconds until fragrant.
Add the chopped red bell pepper, broccoli florets, sliced carrot, snap peas, and chopped scallions to the skillet. Stir fry for 5-7 minutes, or until vegetables are crisp-tender.
Meanwhile, in a small bowl, whisk together the vegetable broth, remaining 1 tablespoon of low-sodium soy sauce, cornstarch, and cold water to make a slurry.
Pour the sauce mixture into the stir fry, stirring well to coat all the vegetables. Cook for an additional 2 minutes until the sauce has thickened.
Return the tofu to the skillet, add lime juice, and sprinkle with crushed red pepper flakes, tossing everything to combine well.
Serve the stir fry over the cooked brown rice and enjoy your heart-healthy meal!
Nutrition Facts
Calories |
1415 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.8 g | 68% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1946 mg | 85% | |
| Total Carbohydrate | 153.7 g | 56% | |
| Dietary Fiber | 30.4 g | 109% | |
| Total Sugars | 20.5 g | ||
| Protein | 91.4 g | 183% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2979 mg | 229% | |
| Iron | 20.3 mg | 113% | |
| Potassium | 1879 mg | 40% | |
*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.
