Nut-Free Tofu Stir-Fry
Dive into vibrant flavor and wholesome goodness with this Nut-Free Tofu Stir-Fry, a perfect blend of crispy tofu and colorful veggies in a savory, nut-free sauce. This easy, 30-minute recipe features a medley of broccoli, carrots, snap peas, and red bell peppers, all sautéed to tender-crisp perfection. The tofu is expertly pan-seared until golden and coated with a delicious homemade sauce combining soy sauce, rice vinegar, maple syrup, and cornstarch for the perfect balance of sweet and savory. With sesame oil swapped for sunflower or olive oil, this allergy-friendly stir-fry is a safe yet satisfying option for diverse dietary needs. Serve it over fluffy white or brown rice, garnished with green onion and optional sesame seeds for a delightful finishing touch. Ideal for busy weeknights, this gluten-free adaptable dish is proof that quick, healthy, and flavorful meals are within reach!
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Recipe Information
Ingredients
- 14 oz firm tofu (pressed and cubed)
- 2 cups broccoli florets
- 1 cup carrots (sliced into thin matchsticks)
- 1 large red bell pepper (sliced)
- 1 cup snap peas
- 2 stalks green onion (chopped)
- 3 cloves garlic (minced)
- 1 tbsp fresh ginger (grated)
- 3 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp rice vinegar
- 1 tbsp maple syrup
- 2 tbsp sesame oil (use sunflower or olive oil as a nut-free alternative)
- 1 tsp cornstarch
- 2 tbsp water
- 2 cups cooked white or brown rice (for serving)
- 1 tbsp black or white sesame seeds (optional garnish)
Instructions
Press the tofu for 15-20 minutes to remove excess moisture, then cut it into 1-inch cubes.
In a small bowl, whisk together soy sauce, rice vinegar, maple syrup, cornstarch, and water. Set the sauce mixture aside.
Heat 1 tablespoon of sunflower or olive oil in a large nonstick skillet or wok over medium-high heat. Add the cubed tofu in a single layer and cook for about 5-7 minutes, flipping occasionally, until golden and crispy on all sides. Remove from the skillet and set aside.
In the same skillet, heat the remaining 1 tablespoon of oil and add the minced garlic and grated ginger. Sauté for about 30 seconds until fragrant.
Add the broccoli, carrots, red bell pepper, and snap peas to the skillet. Stir-fry for 5-7 minutes, stirring frequently, until the vegetables are tender-crisp.
Return the crispy tofu to the skillet and pour the sauce mixture over the tofu and vegetables. Toss everything together to coat evenly. Cook for 2-3 minutes until the sauce thickens slightly.
Remove from heat and garnish with chopped green onions and sesame seeds, if desired.
Serve hot over cooked white or brown rice.
Nutrition Facts
Calories |
1762 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.8 g | 84% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3295 mg | 143% | |
| Total Carbohydrate | 209.3 g | 76% | |
| Dietary Fiber | 31.9 g | 114% | |
| Total Sugars | 44.3 g | ||
| Protein | 96.2 g | 192% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3124 mg | 240% | |
| Iron | 20.9 mg | 116% | |
| Potassium | 2705 mg | 58% | |
*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.
