Low Sodium Tofu Stir-Fry
Packed with fresh, colorful vegetables and crispy cubes of golden tofu, this Low Sodium Tofu Stir-Fry is a vibrant and healthy way to satisfy your stir-fry cravings without the extra salt. Featuring broccoli, carrots, bell peppers, and snow peas, this recipe combines a medley of nutrient-rich veggies with a homemade low sodium sauce crafted from soy sauce, rice vinegar, and sesame oil. Enhanced with the aromatic flavors of fresh ginger and garlic, this dish is a quick 30-minute meal that's perfect for busy weeknights. Tossed together in one pan and served over your favorite whole grains, it's a heart-healthy, plant-based option that's big on flavor and low in sodium. Garnished with green onions and sesame seeds, it's as appealing to the eye as it is to the palate.
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Recipe Information
Ingredients
- 14 oz Extra firm tofu
- 2 cups Broccoli florets
- 1 cup Carrots, sliced thin
- 1 medium Red bell pepper, sliced
- 1 cup Snow peas
- 3 cloves Garlic, minced
- 1 tbsp Fresh ginger, minced
- 2 tbsp Low sodium soy sauce
- 1 tbsp Rice vinegar
- 1 tsp Sesame oil
- 1 tsp Cornstarch
- 1 tbsp Water
- 1 tbsp Olive oil (or any neutral oil)
- 2 stalks Green onions, chopped (for garnish)
- 1 tsp Sesame seeds (optional, for garnish)
Instructions
Drain the tofu and press it for 10-15 minutes to remove excess moisture. Once pressed, cut the tofu into 1-inch cubes.
In a small bowl, combine the low sodium soy sauce, rice vinegar, sesame oil, cornstarch, and water. Mix well to make the stir-fry sauce. Set aside.
Heat a large non-stick skillet or wok over medium heat. Add 1/2 tablespoon of olive oil. Once hot, add the tofu cubes and cook for 4-5 minutes on each side until golden and slightly crispy. Remove the tofu from the pan and set aside.
In the same pan, add the remaining 1/2 tablespoon of olive oil. Add the minced garlic and ginger, and sauté for 1 minute until fragrant.
Add the broccoli, carrots, red bell pepper, and snow peas to the pan. Stir-fry the vegetables for 5-6 minutes until tender-crisp, stirring frequently.
Return the cooked tofu to the pan and pour the prepared stir-fry sauce over the mixture. Toss everything to coat evenly and cook for an additional 2-3 minutes until the sauce thickens slightly.
Remove from heat and garnish with chopped green onions and sesame seeds, if desired.
Serve the stir-fry hot over cooked brown rice, quinoa, or on its own for a low-sodium and nutritious meal.
Nutrition Facts
Calories |
1093 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.7 g | 83% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1442 mg | 63% | |
| Total Carbohydrate | 64.6 g | 23% | |
| Dietary Fiber | 25.9 g | 92% | |
| Total Sugars | 24.7 g | ||
| Protein | 79.0 g | 158% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3000 mg | 231% | |
| Iron | 17.4 mg | 97% | |
| Potassium | 2371 mg | 50% | |
*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.
