Low Sodium Tofu Stir Fry
Savor the vibrant flavors of this Low Sodium Tofu Stir Fry, a healthy and delicious meal that’s perfect for weeknight dinners or meal prep. Packed with crisp, colorful vegetables like broccoli, red bell pepper, and sugar snap peas, this stir fry is paired with golden, pan-seared tofu for a protein-rich, plant-based dish. The light, flavorful sauce combines low-sodium soy sauce, rice vinegar, maple syrup, and hints of fresh ginger and garlic, keeping salt levels in check without compromising on taste. Quick and easy to make, this recipe comes together in just 30 minutes and is served over hearty brown rice. Customize with your favorite garnishes, such as toasted sesame seeds or unsalted cashews, for a satisfying and wholesome meal to enjoy any night of the week.
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Recipe Information
Ingredients
- 16 oz extra firm tofu
- 2 tbsp cornstarch
- 2 tbsp coconut oil (or neutral cooking oil)
- 2 cups broccoli florets
- 1 large red bell pepper, sliced
- 1 large carrot, julienned
- 1 cup sugar snap peas
- 2 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tsp maple syrup
- 1 tsp fresh ginger, grated
- 2 cloves garlic, minced
- 1 tsp toasted sesame oil
- 2 tbsp unsalted cashews or sesame seeds (optional for garnish)
- 3 cups cooked brown rice (for serving)
Instructions
Press the tofu for 15-20 minutes to remove excess moisture. Once pressed, cut the tofu into 1-inch cubes.
In a medium bowl, toss the tofu cubes with cornstarch until evenly coated.
Heat 1 tablespoon of the coconut oil in a large nonstick skillet or wok over medium-high heat. Add the tofu and cook for 4-5 minutes on each side until golden and crispy. Remove the tofu and set aside.
Add the remaining 1 tablespoon of coconut oil to the skillet. Add the broccoli, red bell pepper, carrot, and sugar snap peas. Stir fry for 5-7 minutes until the vegetables are tender but still crisp.
While the vegetables are cooking, prepare the sauce. In a small bowl, mix together the low-sodium soy sauce, rice vinegar, maple syrup, grated ginger, minced garlic, and toasted sesame oil.
Return the tofu to the skillet with the vegetables. Pour the sauce over the tofu and vegetables, stirring well to coat everything evenly. Cook for another 2-3 minutes until heated through.
Serve the stir fry over cooked brown rice. Garnish with unsalted cashews or sesame seeds, if desired.
Nutrition Facts
Calories |
2035 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.9 g | 110% | |
| Saturated Fat | 33.1 g | 166% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1318 mg | 57% | |
| Total Carbohydrate | 220.3 g | 80% | |
| Dietary Fiber | 40.3 g | 144% | |
| Total Sugars | 29.5 g | ||
| Protein | 109.6 g | 219% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3332 mg | 256% | |
| Iron | 22.2 mg | 123% | |
| Potassium | 2023 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.
