Heart-Healthy Stir-Fried Vegetables with Tofu
Elevate your weeknight dinner menu with this vibrant and nutritious recipe for Heart-Healthy Stir-Fried Vegetables with Tofu! Packed with fresh, crisp broccoli, snap peas, carrots, red bell pepper, and protein-rich firm tofu, this dish is a feast for both the eyes and the palate. Infused with the aromatic flavors of garlic, ginger, and a tangy low-sodium soy sauce blend, the stir-fry comes together in just 30 minutes, making it perfect for busy schedules. The golden tofu adds a satisfying texture while toasted sesame seeds provide a nutty finish. Serve it as-is or pair it with brown rice or quinoa for a wholesome, plant-based meal that’s ideal for anyone seeking a heart-healthy, delicious alternative to takeout. This recipe is simple yet nourishing, ideal for prioritizing clean eating without sacrificing flavor!
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Recipe Information
Ingredients
- 14 ounces Firm tofu
- 2 cups Broccoli florets
- 1 medium Red bell pepper
- 1 large Carrot
- 1 cup Snap peas
- 3 cloves Garlic
- 1 teaspoon Fresh ginger
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Rice vinegar
- 1 teaspoon Sesame oil
- 1 tablespoon Olive oil
- 1 teaspoon Cornstarch
- 3 tablespoons Water
- 1 teaspoon Toasted sesame seeds
- 1 pinch Black pepper
Instructions
Press the firm tofu to remove excess moisture. Wrap it in a clean kitchen towel and place a heavy object on top for 10 minutes. Then cut the tofu into 1-inch cubes.
Prepare the vegetables: Cut the broccoli into bite-sized florets, thinly slice the red bell pepper, peel and slice the carrot, and trim the ends off the snap peas.
Mince the garlic and grate the fresh ginger.
In a small bowl, mix the low-sodium soy sauce, rice vinegar, sesame oil, cornstarch, and water. Stir until the cornstarch is fully dissolved to create a stir-fry sauce.
Heat the olive oil in a large non-stick skillet or wok over medium heat.
Add the tofu cubes to the skillet in a single layer. Cook for 2–3 minutes on each side until golden brown, then remove the tofu and set aside.
In the same skillet, add the garlic and ginger. Sauté for 30 seconds until fragrant.
Add the broccoli, red bell pepper, carrot, and snap peas to the skillet. Stir-fry the vegetables for 3–4 minutes, stirring occasionally, until they are tender but still crisp.
Return the tofu to the skillet and pour in the stir-fry sauce. Stir everything together until the sauce thickens slightly and evenly coats the vegetables and tofu, about 2 minutes.
Season with a pinch of black pepper and remove from heat.
Sprinkle the stir-fry with toasted sesame seeds before serving.
Serve immediately as-is or over a bed of brown rice or quinoa for a complete meal.
Nutrition Facts
Calories |
807 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.4 g | 62% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 7.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1173 mg | 51% | |
| Total Carbohydrate | 50.3 g | 18% | |
| Dietary Fiber | 18.2 g | 65% | |
| Total Sugars | 19.3 g | ||
| Protein | 59.0 g | 118% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 840 mg | 65% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 1046 mg | 22% | |
*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.
