Low Fat Sauteed Vegetables with Tofu
Delight in the vibrant flavors of this Low Fat Sautéed Vegetables with Tofu recipe—a healthy, protein-packed dish that’s bursting with color and taste. Featuring seasoned extra-firm tofu marinated with low-sodium soy sauce, fresh ginger, and garlic, this recipe pairs perfectly with the sautéed medley of nutrient-rich broccoli, carrots, zucchini, and red bell peppers. Cooked in minimal olive oil and topped with green onions and sesame seeds, this dish is an excellent option for vegetarians or anyone seeking a lighter, guilt-free meal. Ready in just 40 minutes and perfect as a wholesome main course or a flavorful side, this quick and easy recipe combines crisp-tender vegetables with golden tofu for a satisfying bite in every forkful. Whether for weeknight dinners or meal prepping, this one-pan wonder is packed with flavor and nutrition, making it a must-try for health-conscious food lovers!
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Recipe Information
Ingredients
- 14 ounces extra-firm tofu
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon fresh ginger, minced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 medium red bell pepper, sliced
- 2 cups broccoli florets
- 1 medium carrot, julienned
- 1 medium zucchini, sliced
- 2 stalks green onions, sliced
- 1 teaspoon sesame seeds
- 0.25 teaspoon black pepper
Instructions
Drain and press the tofu to remove excess water. Cut the tofu into 1-inch cubes.
In a shallow dish, combine the soy sauce, minced ginger, and minced garlic. Add the tofu cubes to the marinade and let sit for 15 minutes, turning occasionally to ensure even coating.
Heat a large non-stick skillet over medium heat and add olive oil.
Once the oil is hot, add the marinated tofu cubes. Cook on all sides until golden brown, about 5-7 minutes. Remove tofu from the skillet and set it aside.
In the same skillet, add the red bell pepper slices, broccoli florets, and julienned carrot. Saute for 4-5 minutes until they begin to soften.
Add the sliced zucchini to the skillet and continue to cook for another 3 minutes, until all vegetables are tender yet still crisp.
Return the tofu to the skillet with the vegetables. Stir gently to combine and heat through.
Sprinkle the sliced green onions, sesame seeds, and black pepper over the dish. Toss everything together.
Serve hot as a main course or a side dish.
Nutrition Facts
Calories |
895 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.6 g | 62% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1181 mg | 51% | |
| Total Carbohydrate | 50.5 g | 18% | |
| Dietary Fiber | 21.0 g | 75% | |
| Total Sugars | 17.2 g | ||
| Protein | 78.0 g | 156% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2890 mg | 222% | |
| Iron | 15.6 mg | 87% | |
| Potassium | 2029 mg | 43% | |
*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.
