Low Sodium Stir-Fried Vegetables with Tofu
Elevate your weeknight dinners with this vibrant and healthy Low Sodium Stir-Fried Vegetables with Tofu recipe! Packed with fresh and colorful veggies like broccoli, red bell peppers, carrots, snow peas, and shiitake mushrooms, this dish is a feast for both the eyes and the taste buds. The protein-rich extra-firm tofu is cooked to golden perfection, then tossed with a light and flavorful low-sodium stir-fry sauce made from soy sauce or coconut aminos, rice vinegar, and toasted sesame oil. Infused with aromatic garlic and ginger, this quick 35-minute recipe combines nutrient-rich ingredients with a satisfying crunch. Perfect for low-sodium diets, this delicious stir-fry is best served over steamed brown rice, quinoa, or cauliflower rice for a wholesome meal suitable for vegetarians and vegans alike.
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Recipe Information
Ingredients
- 14 oz Extra-firm tofu
- 2 cups Broccoli florets
- 1 large Red bell pepper
- 1 large Carrot
- 1 cup Snow peas
- 1 cup Shiitake mushrooms
- 3 cloves Garlic
- 1 inch Fresh ginger
- 2 tbsp Low-sodium soy sauce or coconut aminos
- 1 tbsp Rice vinegar
- 1 tbsp Toasted sesame oil
- 2 tsp Cornstarch
- 3 tbsp Water
- 1 tbsp Sesame seeds
- 1 tbsp Neutral cooking oil (e.g., avocado or grapeseed oil)
Instructions
Press the tofu to remove excess moisture: Wrap the tofu block in a clean kitchen towel and place a heavy object (like a skillet) on top for 15 minutes. Once pressed, cut the tofu into 1-inch cubes.
While the tofu is pressing, prepare the vegetables: Cut the broccoli into small florets, thinly slice the red bell pepper, peel and julienne the carrot, trim the ends of the snow peas, and slice the shiitake mushrooms. Mince the garlic and finely grate the ginger.
In a small bowl, prepare the stir-fry sauce: Mix the low-sodium soy sauce or coconut aminos, rice vinegar, sesame oil, cornstarch, and water until smooth. Set aside.
Heat a large non-stick skillet or wok over medium-high heat. Add the neutral cooking oil and swirl to coat the pan.
Add the tofu cubes to the pan in a single layer. Cook for 4-5 minutes, turning occasionally, until lightly golden on all sides. Remove the tofu from the pan and set aside.
In the same pan, add another small splash of oil if needed. Sauté the garlic and ginger for 30 seconds until fragrant.
Add the broccoli, carrots, and bell pepper, and stir-fry for 2-3 minutes. Then toss in the shiitake mushrooms and snow peas. Stir-fry for another 2-3 minutes until the vegetables are tender but still crisp.
Lower the heat to medium and return the cooked tofu to the pan. Pour the stir-fry sauce over the tofu and vegetables, stirring well to coat everything evenly. Cook for 1-2 minutes until the sauce thickens slightly.
Remove from heat and sprinkle with sesame seeds.
Serve immediately on its own or over steamed brown rice, quinoa, or a bed of cauliflower rice for a complete meal.
Nutrition Facts
Calories |
1092 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.9 g | 84% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1176 mg | 51% | |
| Total Carbohydrate | 61.1 g | 22% | |
| Dietary Fiber | 23.7 g | 85% | |
| Total Sugars | 17.0 g | ||
| Protein | 78.4 g | 157% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 2894 mg | 223% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 2013 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.
