Low Sodium Stir-Fried Tofu with Vegetables
Elevate your weeknight dinners with this vibrant and nutritious Low Sodium Stir-Fried Tofu with Vegetables recipe, a perfect balance of flavor and health-conscious cooking. Made with extra-firm tofu and an assortment of colorful vegetables like broccoli, carrots, red bell pepper, and zucchini, this dish is packed with vitamins and plant-based protein. The tofu is pan-fried until golden and crispy, then tossed in a light yet savory sauce composed of low sodium soy sauce (or coconut aminos), rice vinegar, sesame oil, and aromatic garlic and ginger. Quick to prepare in just 35 minutes, this stir-fry is ideal for busy schedules and pairs beautifully with steamed rice, quinoa, or as a standalone meal. Garnished with sesame seeds and green onions, it delivers a wholesome, low-sodium delight with every bite! Perfect for anyone seeking a healthy, flavorful, and customizable tofu dish.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 16 oz Extra-firm tofu
- 2 cups Broccoli florets
- 1 cup Carrots, thinly sliced
- 1 Red bell pepper, sliced
- 1 Zucchini, sliced into rounds
- 3 cloves Garlic, minced
- 1 tbsp Fresh ginger, grated
- 3 tbsp Low sodium soy sauce or coconut aminos
- 1 tbsp Rice vinegar
- 1 tbsp Sesame oil
- 1 tsp Cornstarch
- 3 tbsp Water
- 2 tbsp Olive oil
- 1 tsp Sesame seeds (optional, for garnish)
- 1 Green onions, sliced (optional, for garnish)
Instructions
1. Press the tofu for at least 15 minutes to remove excess moisture. Cut the tofu into 1-inch cubes.
2. In a small bowl, whisk together the low sodium soy sauce (or coconut aminos), rice vinegar, sesame oil, cornstarch, and water to create the sauce. Set aside.
3. Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat. Add the tofu cubes and cook for 5–7 minutes, turning occasionally, until all sides are golden and slightly crispy. Remove the tofu from the skillet and set aside.
4. Add the remaining 1 tablespoon of olive oil to the same skillet. Add the minced garlic and grated ginger and sauté for 30 seconds, until fragrant.
5. Add the broccoli, carrots, red bell pepper, and zucchini to the skillet. Stir-fry the vegetables for 5–7 minutes, until they are tender-crisp.
6. Return the tofu to the skillet and pour the prepared sauce over the tofu and vegetables. Stir everything together to coat evenly. Cook for an additional 2–3 minutes, allowing the sauce to thicken slightly.
7. Remove from heat and garnish with sesame seeds and sliced green onions, if desired.
8. Serve immediately with steamed rice, quinoa, or on its own. Enjoy!
Nutrition Facts
Calories |
1280 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.9 g | 104% | |
| Saturated Fat | 12.2 g | 61% | |
| Polyunsaturated Fat | 8.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1777 mg | 77% | |
| Total Carbohydrate | 65.1 g | 24% | |
| Dietary Fiber | 24.5 g | 88% | |
| Total Sugars | 20.6 g | ||
| Protein | 85.6 g | 171% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3328 mg | 256% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 2399 mg | 51% | |
*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.
