Low Fat Mixed Vegetables with Tofu Stir-Fry
Packed with vibrant colors and nutritious ingredients, this Low Fat Mixed Vegetables with Tofu Stir-Fry delivers a guilt-free, flavor-loaded meal in just 30 minutes! Featuring crispy, golden extra-firm tofu coated in cornstarch and paired with a medley of fresh broccoli, red bell peppers, carrots, and sugar snap peas, this dish bursts with textures and wholesome goodness. Infused with fragrant ginger, garlic, and a touch of sesame oil, every bite is perfectly seasoned with low sodium soy sauce and a refreshing squeeze of lemon juice. Finished with chopped cilantro and green onions for an herby flair, this stir-fry is a great way to enjoy a nutrient-rich, plant-based dinner. Pair it with brown rice or quinoa for a complete and satisfying meal that's low in fat but big on flavor! Keywords: low fat stir-fry, mixed vegetables, tofu recipe, healthy dinner, plant-based meal.
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Recipe Information
Ingredients
- 14 ounces extra firm tofu
- 2 tablespoons cornstarch
- 3 tablespoons low sodium soy sauce
- 1 teaspoon sesame oil
- 2 cups broccoli florets
- 1 large red bell pepper, thinly sliced
- 1 large carrot, thinly sliced
- 1 cup sugar snap peas
- 1 tablespoon fresh ginger, minced
- 2 large garlic cloves, minced
- 2 stalks green onions, sliced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup water
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lemon juice
Instructions
Drain and press the tofu to remove excess moisture, then cut it into 1-inch cubes.
In a medium bowl, toss the tofu cubes with cornstarch until evenly coated. This will help them become crispy when cooked.
Heat a large non-stick skillet or wok over medium-high heat. Add the sesame oil.
Once the oil is hot, add the tofu cubes. Cook for about 5-7 minutes, turning occasionally, until they are golden brown on all sides. Remove the tofu from the pan and set aside.
In the same pan, add the broccoli, red bell pepper, carrot, and sugar snap peas. Stir-fry for 4-5 minutes until the vegetables are tender but still crisp.
Add the ginger and garlic to the vegetables, stirring constantly for about 1 minute until fragrant.
Return the tofu to the pan. Add the soy sauce, salt, black pepper, and water. Stir well to combine all ingredients and allow the sauce to evenly coat vegetables and tofu.
Cook for another 2-3 minutes until everything is heated through and the flavors meld together.
Remove the stir-fry from heat and stir in the green onions and cilantro.
Finish with a squeeze of fresh lemon juice for a bright zing.
Serve immediately, paired with brown rice or quinoa for a complete meal.
Nutrition Facts
Calories |
1094 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.7 g | 64% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3230 mg | 140% | |
| Total Carbohydrate | 87.2 g | 32% | |
| Dietary Fiber | 31.6 g | 113% | |
| Total Sugars | 26.6 g | ||
| Protein | 84.6 g | 169% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2948 mg | 227% | |
| Iron | 17.7 mg | 98% | |
| Potassium | 2053 mg | 44% | |
*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.
