Low Fat Stir-Fried Vegetables with Tofu
Elevate your weeknight dinner game with this vibrant and nutritious Low Fat Stir-Fried Vegetables with Tofu recipe, perfect for healthy eating enthusiasts. Packed with protein-rich extra-firm tofu and a colorful mix of crisp-tender veggies like red bell peppers, broccoli, carrots, and sugar snap peas, this dish is a savory delight infused with bold flavors of garlic, fresh ginger, soy sauce, and rice vinegar. Prepared without heavy oils, the stir-fry uses low-sodium vegetable broth for a light yet flavorful base, while an optional drizzle of sesame oil adds aromatic depth. Quick to prepare in just 35 minutes and ideal for meal prep, this recipe pairs beautifully with cooked brown rice for a satisfying, low-fat dinner or lunch option. Whether you're vegetarian, vegan, or simply looking for a lighter stir-fry, this wholesome dish balances heartiness and freshness in every bite.
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Recipe Information
Ingredients
- 400 g Extra-firm tofu
- 1 Red bell pepper
- 200 g Broccoli florets
- 1 large Carrot
- 150 g Sugar snap peas
- 2 Garlic cloves
- 1 tbsp Fresh ginger
- 3 tbsp Low-sodium soy sauce
- 2 tbsp Rice vinegar
- 1 tsp Cornstarch
- 4 tbsp Vegetable broth (low fat)
- 1 tsp Sesame oil (optional, for flavor)
- 2 Scallions (green onions)
- 0.25 tsp Black pepper
- 2 cups Cooked brown rice (optional, for serving)
Instructions
Press the tofu for 15 minutes to remove excess moisture. Once pressed, cut it into bite-sized cubes.
Chop the red bell pepper into strips, peel and slice the carrot into thin rounds, and prepare broccoli into bite-sized florets. Trim the sugar snap peas, if necessary. Mince the garlic and grate the ginger.
In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, and cornstarch. Set aside.
Heat a large nonstick skillet or wok over medium-high heat. Add 2 tablespoons of vegetable broth to the pan to prevent sticking. Add the tofu cubes and cook for 4-5 minutes, flipping occasionally, until the edges are slightly golden. Remove the tofu and set aside.
In the same pan, add 2 more tablespoons of vegetable broth. Add the garlic and ginger, sautéing for 30 seconds until fragrant.
Add the broccoli, carrot, red bell pepper, and sugar snap peas to the pan. Stir-fry the vegetables for 5-6 minutes, stirring frequently, until they are crisp-tender. Add more vegetable broth as needed to prevent sticking.
Return the tofu to the pan and pour in the soy sauce mixture. Stir well to coat everything evenly. Cook for another 2-3 minutes, allowing the sauce to thicken slightly.
Turn off the heat and drizzle with sesame oil if desired, for added flavor. Sprinkle with chopped scallions and a pinch of black pepper.
Serve immediately over cooked brown rice, if desired.
Nutrition Facts
Calories |
1349 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.9 g | 52% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1932 mg | 84% | |
| Total Carbohydrate | 160.7 g | 58% | |
| Dietary Fiber | 35.9 g | 128% | |
| Total Sugars | 21.0 g | ||
| Protein | 95.5 g | 191% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2968 mg | 228% | |
| Iron | 19.8 mg | 110% | |
| Potassium | 1701 mg | 36% | |
*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.
