Quick Veggie Stir Fry with Tofu

Meal Prep and Cooking Time:

• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Total Time: 25 minutes
• Servings: 4 servings
• Grams per Serving: Approximately 250 grams per serving

Instructions:

1. Prepare the Tofu:
   • Press the tofu to remove excess water (wrap tofu block in a clean kitchen towel and press gently for 5 minutes).
   • Cube the tofu into bite-sized pieces.
2. Prepare the Vegetables:
   • While tofu is being pressed, chop the vegetables (broccoli, bell pepper, carrot, zucchini, and snap peas) and set them aside.
3. Cook the Tofu:
   • Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
   • Add the cubed tofu and cook for 5-6 minutes, stirring occasionally, until tofu is golden and crispy on the edges. Remove from the skillet and set aside.
4. Stir Fry the Vegetables:
   • In the same skillet, add the remaining tablespoon of oil.
   • Add garlic and ginger, sautéing for about 1 minute until fragrant.
   • Add the broccoli, bell pepper, carrot, zucchini, and snap peas to the skillet. Stir fry for about 5 minutes until vegetables are tender yet still crisp.
5. Combine and Finish:
   • Add the tofu back into the skillet with the vegetables.
   • Pour in soy sauce, rice vinegar, sesame oil, and chili flakes (if using). Toss everything together and stir fry for another 2 minutes.
6. Garnish and Serve:
   • Serve the stir fry hot, topped with sesame seeds and fresh cilantro or green onions if desired.

Why This Recipe Works:

This quick veggie stir fry with tofu is a balanced, satisfying dish that combines protein-rich tofu with a variety of colorful, nutrient-packed vegetables. It’s easy to make, with minimal cooking time, making it perfect for busy weeknights. The flavors from soy sauce, sesame oil, and fresh ginger bring everything together, creating a dish that’s both tasty and filling.

Healthy Aspect:

This stir fry is an excellent source of plant-based protein from tofu, combined with a variety of fiber-rich vegetables. It’s low in unhealthy fats, high in antioxidants from the veggies, and offers a well-rounded nutritional profile. The recipe also includes heart-healthy olive oil and sesame oil, adding essential omega-3 fatty acids.