Tofu Stir Fry
If you’re looking for a quick, healthy, and delicious meal, look no further than this tofu stir fry. Bursting with vibrant colors and flavors from fresh vegetables, this dish is not only satisfying but also packed with nutrients. Whether you’re a tofu lover or trying it for the first time, this recipe is sure to please your palate and nourish your body. Let’s dive into the details of this delightful dish!
Ingredients
– 14 oz firm tofu, cubed
– 1 cup broccoli florets
– 1 bell pepper (red, yellow, or green), sliced
– 1 cup snap peas
– 2 cloves garlic, minced
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– 1 tablespoon vegetable oil
– 1 teaspoon ginger, grated
– Sesame seeds for garnish
Servings and Cooking Time
This recipe serves 2 people. Preparation time is about 15 minutes, and cooking time is approximately 10 minutes.
Nutritional Value
Per serving, this tofu stir fry contains approximately 220 calories, 15g protein, 15g carbohydrates, and 12g fat. This is based on a serving size of 1 plate.
Step-by-Step Cooking Process
- Press the tofu for 15 minutes to remove excess moisture.
- Cut the pressed tofu into cubes and set aside.
- Heat vegetable oil in a large skillet over medium heat.
- Add the cubed tofu and cook until golden brown on all sides.
- Remove the tofu from the skillet and set aside.
- In the same skillet, add sesame oil, garlic, and ginger; sauté for 1 minute.
- Add broccoli, bell pepper, and snap peas; stir-fry for 3-4 minutes.
- Return the tofu to the skillet and add soy sauce; mix well.
- Cook for an additional 2 minutes until everything is heated through.
- Garnish with sesame seeds before serving.
Alternative Ingredients
You can substitute firm tofu with tempeh or seitan for a different texture. Additionally, any seasonal vegetables like zucchini or carrots can be used instead of the suggested ones.
Serving and Pairings
This tofu stir fry pairs wonderfully with steamed rice or quinoa. For a complete meal, serve it alongside a light salad or spring rolls.
Storage and Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave for 1-2 minutes or stir-fry in a pan until heated through. This dish can be frozen for up to a month.
Cooking Mistakes
- Using overly soft tofu can lead to a mushy texture.
- Not pressing the tofu properly can result in excess moisture.
- Overcooking the vegetables can make them soggy.
- Forgetting to preheat the skillet can lead to uneven cooking.
- Using too much soy sauce can overpower the dish.
Helpful Tips
- Experiment with different vegetables based on your preference.
- For extra flavor, add a splash of rice vinegar or lime juice.
- Marinate the tofu in soy sauce for added taste before cooking.
- Keep all ingredients prepped and ready to go for quick cooking.
FAQs
Can I use frozen vegetables for this stir fry?
Yes, frozen vegetables can be used, but ensure they are thawed and drained well to avoid excess moisture in the dish.
Is tofu stir fry suitable for meal prep?
Absolutely! This dish is perfect for meal prep, as it stores well and can be reheated easily.
What type of tofu is best for stir fry?
Firm or extra-firm tofu works best for stir fry as it holds its shape during cooking.
Can I make this dish spicy?
Yes, you can add chili flakes or Sriracha for a spicy kick!
How do I know when the tofu is cooked properly?
Cook the tofu until it is golden brown and slightly crispy on the outside, which usually takes about 10 minutes.
Conclusion
This tofu stir fry is a quick, healthy, and flavorful dish that’s perfect for busy weeknights. Packed with vegetables and protein, it makes a satisfying meal that everyone will enjoy. Give it a try and enjoy the vibrant flavors it brings to your table!
Tofu Stir Fry
Ingredients
- 14 oz firm tofu cubed
- 1 cup broccoli florets
- 1 bell pepper sliced
- 1 cup snap peas
- 2 cloves garlic minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon vegetable oil
- 1 teaspoon ginger grated
- Sesame seeds for garnish
Instructions
- Press the tofu for 15 minutes to remove excess moisture.
- Cut the pressed tofu into cubes and set aside.
- Heat vegetable oil in a large skillet over medium heat.
- Add the cubed tofu and cook until golden brown on all sides.
- Remove the tofu from the skillet and set aside.
- In the same skillet, add sesame oil, garlic, and ginger; sauté for 1 minute.
- Add broccoli, bell pepper, and snap peas; stir-fry for 3-4 minutes.
- Return the tofu to the skillet and add soy sauce; mix well.
- Cook for an additional 2 minutes until everything is heated through.
- Garnish with sesame seeds before serving.
