Low Sodium Sauteed Vegetables with Tofu
Elevate your weeknight dinner game with this vibrant and nutritious recipe for Low Sodium Sautéed Vegetables with Tofu. Packed with crisp-tender veggies like red bell pepper, zucchini, carrot, and broccoli, paired with golden-browned extra-firm tofu, this dish delivers bold flavors without the excess salt. Infused with aromatic garlic, ginger, and sesame oil, and lightly seasoned with low sodium soy sauce and red pepper flakes, this stir-fry is a healthy yet satisfying option for those seeking high flavor and low sodium content. Ready in just 35 minutes, this quick and wholesome skillet meal is perfect for busy evenings. Serve it solo or with brown rice for a complete plant-based delight!
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Recipe Information
Ingredients
- 14 ounces extra-firm tofu
- 1 large red bell pepper
- 1 medium zucchini
- 1 large carrot
- 2 cups broccoli florets
- 2 tablespoons low sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- 3 cloves garlic
- 1 inch piece ginger
- 2 stalks scallions
- 0.5 teaspoon red pepper flakes
- 0.25 teaspoon freshly ground black pepper
Instructions
Begin by pressing the tofu to remove excess water. Wrap the tofu block in a clean kitchen towel and place a heavy skillet or book on top. Allow it to sit for about 20 minutes.
While the tofu is being pressed, prepare your vegetables. Thinly slice the red bell pepper and zucchini. Peel and julienne the carrot. Mince the garlic cloves and grate the ginger. Chop the scallions, keeping the white and green parts separate.
After the tofu has been pressed, cut it into 1-inch cubes.
In a large non-stick skillet or wok, heat the olive oil over medium-high heat. Add the tofu cubes and sauté for 7-8 minutes, turning occasionally, until the tofu is golden brown on all sides. Remove the tofu from the skillet and set aside.
In the same skillet, add the sesame oil. Once heated, add the garlic, ginger, and white part of the scallions. Sauté for about 30 seconds until fragrant.
Add the red bell pepper, zucchini, carrot, and broccoli florets to the skillet and stir-fry for about 5 minutes, keeping the vegetables crisp-tender.
Return the tofu to the skillet with the vegetables. Stir in the low sodium soy sauce and red pepper flakes. Continue to stir-fry for another 2 minutes to combine and heat through.
Finish with a sprinkle of freshly ground black pepper and the green part of the scallions.
Serve the sautéed vegetables and tofu warm. Enjoy your low sodium healthy meal!
Nutrition Facts
Calories |
1061 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.5 g | 79% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 7.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3183 mg | 138% | |
| Total Carbohydrate | 63.1 g | 23% | |
| Dietary Fiber | 22.4 g | 80% | |
| Total Sugars | 27.2 g | ||
| Protein | 76.9 g | 154% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2911 mg | 224% | |
| Iron | 15.1 mg | 84% | |
| Potassium | 2163 mg | 46% | |
*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.
