Low Sodium Delicious Stir-Fried Tofu
Experience the perfect balance of flavor and health with this Low Sodium Delicious Stir-Fried Tofu recipe, a quick and vibrant dish packed with fresh vegetables and golden tofu. Made with extra firm tofu, crisp red bell peppers, tender broccoli florets, and sweet julienned carrots, this recipe delivers a nutrient-rich meal that’s lower in sodium yet bursting with flavors enhanced by ginger, garlic, and a homemade savory-sweet sauce. Lightly stir-fried in sesame oil, this dish achieves the perfect texture while keeping the ingredients wholesome and satisfying. Finished with a sprinkling of sesame seeds and green onions, this 30-minute recipe is perfect for busy weeknights or anyone craving a healthy, low-sodium alternative to classic stir-fry. Serve it on its own or pair with steamed rice or quinoa for a complete and delicious plant-based meal!
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Recipe Information
Ingredients
- 14 ounces extra firm tofu
- 2 tablespoons sesame oil
- 1 tablespoon fresh ginger, grated
- 2 cloves garlic, minced
- 1 medium red bell pepper, thinly sliced
- 2 cups broccoli florets
- 2 medium carrots, julienned
- 2 tablespoons low sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon honey
- 1 teaspoon cornstarch
- 2 stalks green onions, sliced
- 1 tablespoon sesame seeds
Instructions
Press the tofu: Drain and wrap the tofu in a clean kitchen towel or paper towels. Place a heavy object (like a skillet or canned goods) on top for about 15 minutes to remove excess moisture.
While the tofu is pressing, prepare the vegetables: slice the red bell pepper, chop the broccoli into florets, and julienne the carrots.
In a small bowl, whisk together low sodium soy sauce, rice vinegar, honey, and cornstarch until smooth. Set aside.
Once the tofu is pressed, cut it into 1-inch cubes.
Heat 1 tablespoon of sesame oil in a large non-stick skillet over medium-high heat.
Add the tofu cubes to the skillet in a single layer. Cook for 4-5 minutes on each side or until golden and crispy. Once cooked, remove tofu from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of sesame oil.
Add the grated ginger and minced garlic, stirring for about 30 seconds until fragrant.
Add the sliced red bell pepper, broccoli florets, and julienned carrots to the skillet. Stir-fry the vegetables for 5-6 minutes until they are tender-crisp.
Return the tofu to the skillet with the vegetables.
Pour the soy sauce mixture over the tofu and vegetables. Stir everything well to ensure the sauce evenly coats the ingredients.
Cook for an additional 2-3 minutes until the sauce has slightly thickened.
Remove from heat and garnish with sliced green onions and sesame seeds before serving.
Nutrition Facts
Calories |
1075 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.4 g | 88% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 13.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1350 mg | 59% | |
| Total Carbohydrate | 52.6 g | 19% | |
| Dietary Fiber | 21.8 g | 78% | |
| Total Sugars | 22.3 g | ||
| Protein | 76.8 g | 154% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2888 mg | 222% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 1840 mg | 39% | |
*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.
