Heart-Healthy Tofu Stir-Fry
Elevate weeknight dinners with this flavorful and nutritious Heart-Healthy Tofu Stir-Fry, a dish brimming with vibrant vegetables and crispy tofu coated in a savory, low-sodium sauce. Perfect for those seeking a wholesome, plant-based meal, this recipe highlights nutrient-packed ingredients like broccoli, snap peas, and carrots, all stir-fried in avocado oil to maximize heart benefits. The tofu's golden, crispy texture comes from a quick toss in tamari and cornstarch, while fresh garlic and grated ginger infuse the dish with irresistible aromatic flavors. Served over fluffy brown rice or quinoa and optionally garnished with sesame seeds, this quick, easy recipe is ready in under 40 minutes—ideal for busy schedules without compromising on taste or health.
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Recipe Information
Ingredients
- 14 oz Extra-firm tofu
- 2 tbsp Low-sodium tamari (or low-sodium soy sauce)
- 1 tbsp Cornstarch
- 2 tbsp Avocado oil (or other heart-healthy oil)
- 2 cups Broccoli florets
- 1 Red bell pepper, sliced
- 1 Carrot, julienned
- 1 cup Snap peas
- 3 cloves Garlic, minced
- 1 tbsp Ginger, grated
- 1 cup Low-sodium vegetable broth
- 1 tsp Cornstarch (for sauce)
- 2 tbsp Water
- 1 tsp Sesame seeds (optional, for garnish)
- 2 cups Cooked brown rice or quinoa (optional, for serving)
Instructions
Press the extra-firm tofu for 15–20 minutes to remove excess water. Once pressed, cut the tofu into 1-inch cubes.
In a bowl, gently toss the tofu cubes with 2 tablespoons of low-sodium tamari and 1 tablespoon of cornstarch until evenly coated. This will help the tofu achieve a crispy texture.
Heat 1 tablespoon of avocado oil in a large non-stick skillet or wok over medium-high heat. Add the tofu cubes and pan-fry until golden and crisp on all sides, about 6–8 minutes. Remove the tofu from the skillet and set aside on a plate.
In the same skillet, add the remaining 1 tablespoon of avocado oil. Add the broccoli, red bell pepper, carrot, and snap peas. Stir-fry the vegetables for 5–7 minutes, or until they are tender-crisp.
Add the minced garlic and grated ginger to the skillet and stir-fry for another 1–2 minutes until fragrant.
In a small bowl, whisk together the low-sodium vegetable broth, 1 teaspoon of cornstarch, and 2 tablespoons of water to create the sauce.
Pour the sauce into the skillet with the vegetables and stir well. Allow the sauce to thicken slightly, about 1–2 minutes.
Add the cooked tofu back into the skillet and gently mix everything together until the tofu and vegetables are evenly coated with the sauce. Cook for another 2 minutes to heat through.
Serve the tofu stir-fry hot, optionally over cooked brown rice or quinoa. Garnish with sesame seeds if desired.
Nutrition Facts
Calories |
1555 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.4 g | 84% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1749 mg | 76% | |
| Total Carbohydrate | 163.3 g | 59% | |
| Dietary Fiber | 29.9 g | 107% | |
| Total Sugars | 20.5 g | ||
| Protein | 89.5 g | 179% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2981 mg | 229% | |
| Iron | 19.2 mg | 107% | |
| Potassium | 1972 mg | 42% | |
*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.
