Low Carb Stir-Fried Vegetables with Tofu
Elevate your healthy eating game with this flavorful Low Carb Stir-Fried Vegetables with Tofu recipe, a quick and easy dish perfect for weeknight dinners or meal prep! Bursting with vibrant colors and textures, this recipe combines crisp-tender zucchini, broccoli, bell peppers, and earthy mushrooms with golden, pan-fried tofu for a protein-packed, plant-based meal. A savory blend of low-sodium soy sauce, nutty sesame oil, freshly grated ginger, and minced garlic infuses the dish with irresistible flavor, while optional red pepper flakes add a touch of heat. Ready in just 30 minutes, this low-carb and gluten-free stir-fry is topped with sesame seeds and scallions for a satisfying, restaurant-quality finish. Whether you’re keto-conscious or simply craving a veggie-forward dinner, this recipe checks all the boxes for flavor, nutrition, and ease.
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Recipe Information
Ingredients
- 14 oz firm tofu
- 1 medium zucchini
- 2 cups broccoli florets
- 1 large bell pepper
- 1 cup mushrooms
- 2 tablespoons olive oil
- 3 tablespoons soy sauce (low-sodium, gluten-free if needed)
- 1 teaspoon sesame oil
- 1 teaspoon ginger (freshly grated)
- 2 cloves garlic (minced)
- 0.25 teaspoon red pepper flakes (optional)
- 1 tablespoon sesame seeds (for garnish)
- 2 stalks scallions (sliced, for garnish)
Instructions
Press the tofu: Wrap the tofu block in a clean kitchen towel and place a heavy object (like a skillet or cookbook) on top. Let it sit for 10-15 minutes to remove excess moisture.
Cut the pressed tofu into 1-inch cubes and set aside.
Wash and prepare the vegetables: Slice the zucchini into half-moons, cut the bell pepper into thin strips, and clean and quarter the mushrooms. Break the broccoli into bite-sized florets.
Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat. Add the tofu cubes and cook for 4-5 minutes on each side until golden and crispy. Remove and set aside on a plate.
Add the remaining 1 tablespoon of olive oil to the skillet. Toss in the garlic, ginger, and red pepper flakes (if using) and sauté for 30 seconds until fragrant.
Add the broccoli, bell pepper, mushrooms, and zucchini to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.
Return the cooked tofu to the skillet and drizzle with soy sauce and sesame oil. Toss everything well to combine and heat through for 1-2 minutes.
Remove from heat and serve immediately. Garnish with sesame seeds and sliced scallions.
Nutrition Facts
Calories |
1070 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.6 g | 93% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 11.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3736 mg | 162% | |
| Total Carbohydrate | 59.1 g | 21% | |
| Dietary Fiber | 17.9 g | 64% | |
| Total Sugars | 30.0 g | ||
| Protein | 63.3 g | 127% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 875 mg | 67% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 2321 mg | 49% | |
*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.
