Low Carb Savory Stir-Fried Tofu with Vegetables
Elevate your weeknight meals with this Low Carb Savory Stir-Fried Tofu with Vegetables, a wholesome dish packed with protein and vibrant flavors! This quick and easy recipe features golden, marinated tofu cubes paired with tender-crisp vegetables like broccoli, zucchini, and red bell peppers. Enhanced with aromatic garlic, ginger, and a drizzle of sesame oil, every bite bursts with umami goodness. Ready in just 30 minutes, this dish is perfect for those seeking a healthy, low-carb dinner option that's both satisfying and nutrient-rich. Garnished with sesame seeds and fresh green onions, it’s an irresistible stir-fry you can enjoy solo or with a side of cauliflower rice for a complete, guilt-free meal. Great for busy weeknights or meal prep, this recipe is a must-try for tofu lovers and veggie enthusiasts alike!
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Recipe Information
Ingredients
- 14 ounces extra firm tofu
- 3 tablespoons soy sauce (low sodium)
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 1 zucchini, sliced
- 2 green onions, chopped
- 1 tablespoon sesame seeds
- 0.5 teaspoon ground black pepper
Instructions
Begin by draining and pressing the tofu to remove excess moisture. Wrap the tofu block in a clean kitchen towel and place a heavy skillet or a few cookbooks on top. Let it sit for about 10 minutes.
Once pressed, cut the tofu into 1-inch cubes.
In a medium bowl, mix the low sodium soy sauce, sesame oil, and ground black pepper. Add the tofu cubes and gently toss to coat them with the marinade. Let it sit for at least 5 minutes.
Heat olive oil in a large non-stick skillet or wok over medium-high heat. Add the marinated tofu cubes, spreading them out in a single layer. Allow the tofu to cook, turning occasionally, until all sides are golden brown, about 5-7 minutes. Remove the tofu from the pan and set aside.
In the same pan, add the minced garlic and grated ginger. Stir-fry for about 30 seconds until fragrant.
Add the broccoli florets and sliced red bell pepper to the pan. Stir-fry for about 2-3 minutes until they start to soften.
Add the sliced zucchini to the vegetables and stir-fry for another 2 minutes, ensuring all vegetables are tender-crisp.
Return the tofu to the pan, stirring to combine with the vegetables. Sprinkle the chopped green onions and sesame seeds over the top. Stir everything together and cook for another minute or so to heat through.
Adjust seasoning as needed with additional soy sauce or black pepper. Remove from heat and serve the stir-fried tofu and vegetables hot.
Nutrition Facts
Calories |
1049 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.6 g | 88% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 9.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1636 mg | 71% | |
| Total Carbohydrate | 44.1 g | 16% | |
| Dietary Fiber | 20.9 g | 75% | |
| Total Sugars | 14.3 g | ||
| Protein | 76.7 g | 153% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2943 mg | 226% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 2369 mg | 50% | |
*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.
