Tofu Stir Fry
Looking for a quick and nutritious meal? This tofu stir fry is packed with vibrant vegetables and protein-rich tofu, creating a delightful medley of flavors and textures. Perfect for busy weeknights, this dish comes together in under 30 minutes, making it an ideal choice for a healthy dinner. Let’s dive into this easy-to-follow recipe that will tantalize your taste buds!
Ingredients
– 400g firm tofu, cubed
– 1 cup bell peppers (red, yellow, green), sliced
– 1 cup broccoli florets
– 2 cloves garlic, minced
– 2 tbsp soy sauce
– 1 tbsp sesame oil
– 1 tbsp vegetable oil
– 1 tsp ginger, grated
– Sesame seeds for garnish
– Salt and pepper to taste
Servings and Cooking Time
This recipe serves 2 people. Preparation time is about 10 minutes, and cooking time is around 15 minutes.
Nutritional Value
Each serving (1/2 recipe) contains approximately 250 calories, 18g protein, 15g carbohydrates, and 15g fat. This is based on one person’s portion.
Step-by-Step Cooking Process
1. Press the tofu to remove excess moisture and cut it into cubes.
2. Heat vegetable oil in a large pan over medium-high heat.
3. Add the tofu cubes and cook until golden brown on all sides.
4. Remove tofu from the pan and set aside.
5. In the same pan, add garlic and ginger, sauté for 1 minute.
6. Add broccoli and bell peppers, stir-frying for about 5 minutes.
7. Return the tofu to the pan.
8. Pour in soy sauce and sesame oil, stirring to combine.
9. Cook for another 2-3 minutes until heated through.
10. Garnish with sesame seeds before serving.
Alternative Ingredients
You can substitute tofu with tempeh or chicken for different protein options. Additionally, feel free to use any seasonal vegetables you have on hand, such as snap peas or carrots.
Serving and Pairings
This tofu stir fry pairs beautifully with steamed rice or quinoa. You can also serve it alongside a fresh salad or spring rolls for a complete meal.
Storage and Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat, adding a splash of water if needed. This dish can also be frozen, but it’s best to consume it fresh for optimal texture.
Cooking Mistakes
- Not pressing the tofu enough, leading to excess moisture.
- Overcooking the vegetables, making them soggy.
- Using too much soy sauce, which can make the dish too salty.
- Not allowing the tofu to brown properly.
- Skipping the ginger, which adds great flavor.
Helpful Tips
- Use a non-stick pan for easier cooking.
- Marinate the tofu for extra flavor.
- Chop vegetables uniformly for even cooking.
- Experiment with different sauces like teriyaki or sweet chili.
FAQs
Can I use frozen tofu?
Yes, frozen tofu can be used, but it will change the texture, making it more porous and spongy, which absorbs flavors well.
Is tofu stir fry vegan?
Yes, this dish is entirely plant-based and suitable for vegans.
How do I make this dish gluten-free?
Substitute soy sauce with tamari or a gluten-free alternative to ensure the dish is gluten-free.
Can I add more vegetables?
Absolutely! Feel free to include any vegetables you enjoy, such as carrots, snap peas, or zucchini.
How long does cooked tofu last?
Cooked tofu can be stored in the refrigerator for up to 3 days when properly sealed in an airtight container.
Conclusion
Tofu stir fry is not only quick and easy to prepare but also a delightful way to enjoy a healthy meal. With its colorful vegetables and savory flavors, it’s sure to become a favorite in your kitchen. Try this recipe today, and savor the deliciousness of homemade stir fry!
Tofu Stir Fry
Ingredients
- 400 g firm tofu cubed
- 1 cup bell peppers red, yellow, green, sliced
- 1 cup broccoli florets
- 2 cloves garlic minced
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tbsp vegetable oil
- 1 tsp ginger grated
- Sesame seeds for garnish
- Salt and pepper to taste
Instructions
- Press the tofu to remove excess moisture and cut it into cubes.
- Heat vegetable oil in a large pan over medium-high heat.
- Add the tofu cubes and cook until golden brown on all sides.
- Remove tofu from the pan and set aside.
- In the same pan, add garlic and ginger, sauté for 1 minute.
- Add broccoli and bell peppers, stir-frying for about 5 minutes.
- Return the tofu to the pan.
- Pour in soy sauce and sesame oil, stirring to combine.
- Cook for another 2-3 minutes until heated through.
- Garnish with sesame seeds before serving.
