Sauteed Vegetables with Tofu
Elevate your weeknight dinners with a vibrant and healthy sautéed vegetables with tofu recipe that's both quick and satisfying! Featuring crispy pan-seared extra-firm tofu and a colorful medley of nutrient-packed vegetables—including carrots, bell peppers, broccoli, and snow peas—this stir-fry bursts with flavor thanks to fresh garlic, ginger, soy sauce, and sesame oil. Perfectly balanced and packed with plant-based protein, this dish is ready in just 35 minutes and makes a delicious meal on its own or paired with steamed rice or noodles. Whether you're embracing vegetarian cuisine or simply looking to add a wholesome, veggie-rich recipe to your repertoire, this tofu stir-fry is sure to become a household favorite.
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Recipe Information
Ingredients
- 14 oz Extra firm tofu
- 3 tbsp Soy sauce
- 2 tbsp Olive oil
- 3 cloves Garlic
- 1 large Carrot
- 1 medium Red bell pepper
- 2 cups Broccoli florets
- 1 cup Snow peas
- 2 stalks Green onions
- 1 inch Fresh ginger
- 1 tsp Sesame oil
- 0.25 tsp Salt
- 0.25 tsp Black pepper
Instructions
Press the tofu by wrapping it in a clean kitchen towel and placing a heavy object on top for about 10-15 minutes to remove excess moisture.
Cut the pressed tofu into 1-inch cubes.
Slice the carrot into thin rounds, bell pepper into strips, and chop the broccoli into bite-sized florets.
Mince the garlic cloves and ginger.
In a large skillet, heat 1 tablespoon of olive oil over medium-high heat.
Add the tofu cubes and cook until golden brown on all sides, about 6-8 minutes. Remove from skillet and set aside.
In the same skillet, heat the remaining 1 tablespoon of olive oil.
Add minced garlic and ginger, and sauté for 30 seconds until fragrant.
Add the sliced carrots, bell pepper strips, and broccoli florets. Stir-fry for about 5 minutes until they begin to soften.
Add the snow peas and sauté for an additional 2 minutes.
Return the cooked tofu to the skillet and add soy sauce and sesame oil, stirring to combine all the ingredients.
Season with salt and black pepper, then cook for another minute to allow the flavors to meld.
Garnish with sliced green onions and serve hot over steamed rice or noodles, if desired.
Nutrition Facts
Calories |
295 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.6 g | 24% | |
| Saturated Fat | 2.7 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 599 mg | 26% | |
| Total Carbohydrate | 14.5 g | 5% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 4.6 g | ||
| Protein | 19.7 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 408 mg | 31% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 446 mg | 9% | |
*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.
