Tofu with Vegetables

If you’re looking for a dish that’s healthy, vibrant, and bursting with flavor, this Tofu with Vegetables is about to become your new best friend! Imagine crispy, golden-brown tofu paired with a medley of fresh, colorful vegetables, all sautéed in a savory sauce that makes each bite a little moment of happiness. It’s like a flavor-packed veggie stir-fry, but with the added protein of tofu to make it extra satisfying. Whether you’re a tofu enthusiast or just starting to explore plant-based meals, this one is a game-changer. Trust me, you’re going to love how easy it is to whip up, and the way the veggies and tofu complement each other perfectly!

Why You’ll Love Tofu with Vegetables

This dish is everything you want in a quick, healthy meal. It’s colorful, full of nutrients, and can be customized with your favorite vegetables and seasonings. Here’s why you’re going to fall in love with this recipe:

Quick and Easy

With just a few simple steps, you can have a delicious and nutritious meal ready in less than 30 minutes. It’s perfect for busy weeknights when you want something healthy without the hassle.

Protein-Packed

Tofu is a great source of plant-based protein, making this dish not only light and healthy but also satisfying enough to keep you full for hours.

Versatile

The beauty of this recipe is how customizable it is. You can switch up the vegetables depending on what you have on hand, and the sauce can be adjusted to suit your taste. Want it spicy? Add some chili flakes! Prefer a more savory flavor? Add a touch of soy sauce.

Nutrient-Dense

Packed with a variety of veggies like bell peppers, broccoli, and carrots, this dish is bursting with vitamins, minerals, and fiber. It’s a great way to get your daily dose of veggies in one delicious meal!

Customizable

You can play around with the flavors, adjust the heat level, and even swap tofu for tempeh or another protein of your choice. It’s a flexible recipe that adapts to your preferences!

Ingredients

Here’s everything you need to create this vibrant and satisfying tofu and veggie stir-fry:

Tofu

The hero of this dish! Firm tofu works best because it holds its shape when sautéed. It gets crispy on the outside while remaining soft on the inside.

Vegetables

A variety of fresh, colorful vegetables—think bell peppers, onions, broccoli, and carrots. These add crunch, flavor, and loads of nutrients.

Soy Sauce

For that savory, umami-packed flavor that brings everything together. You can use low-sodium soy sauce if you’re looking to cut back on salt.

Garlic and Ginger

These two are the ultimate flavor duo! Garlic adds a savory base, while ginger gives a subtle warmth and kick to the dish.

Olive Oil or Sesame Oil

Used for sautéing, sesame oil adds a nutty flavor that complements the tofu and veggies perfectly.

Optional Toppings

To finish things off, add some toasted sesame seeds, chopped green onions, or a drizzle of sriracha for an extra pop of flavor.

(Note: The full ingredient list and measurements are provided in the recipe card above.)

Instructions

Let’s get cooking! Follow these simple steps to make your tofu with vegetables:

Step 1: Prep the Tofu

Drain and press the tofu to remove excess moisture. Cut it into cubes. The more you press the tofu, the crispier it will get when cooked.

Step 2: Sauté the Tofu

Heat some sesame oil in a pan over medium-high heat. Add the tofu cubes and cook until they’re golden brown and crispy on all sides, about 8-10 minutes. Once done, set the tofu aside.

Step 3: Cook the Vegetables

In the same pan, add a bit more oil if needed. Toss in the garlic and ginger, and sauté for about 30 seconds until fragrant. Then, add the vegetables—bell peppers, carrots, and broccoli—and stir-fry for about 5-7 minutes, or until they’re tender but still crisp.

Step 4: Combine Tofu and Veggies

Add the cooked tofu back into the pan with the vegetables. Pour in the soy sauce and stir to coat everything evenly. Let it cook for an additional 2-3 minutes to allow the flavors to meld together.

Step 5: Serve and Enjoy

Serve your tofu and vegetable stir-fry hot, garnished with sesame seeds, green onions, or a drizzle of sriracha if you like it spicy. Enjoy!

Nutrition Facts

Servings: 2
Calories per serving: 250
Total Fat: 16g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 550mg
Total Carbohydrates: 16g
Dietary Fiber: 5g
Sugars: 7g
Protein: 18g
Vitamin A: 80%
Vitamin C: 150%
Calcium: 20%
Iron: 25%

Preparation Time

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

How to Serve Tofu with Vegetables

This tofu with vegetables makes a perfect meal on its own, but you can pair it with a variety of sides to round out your meal:

Rice or Quinoa

Serve the stir-fry over a bed of fluffy white rice, brown rice, or quinoa for an extra dose of carbs and fiber. It soaks up the delicious sauce and adds a satisfying base to the dish.

Noodles

For a more substantial meal, serve the tofu and veggies over noodles—rice noodles, soba noodles, or even whole-wheat spaghetti work great.

Salad

Pair with a light, fresh salad to balance out the flavors. A simple cucumber and avocado salad dressed with a tangy vinaigrette would be a perfect accompaniment.

Roasted Sweet Potatoes

For a heartier side, roasted sweet potatoes make a perfect match with the stir-fry. Their natural sweetness pairs beautifully with the savory tofu and veggies.

Additional Tips

• Press the tofu well: The key to getting crispy tofu is pressing out as much moisture as possible before cooking. A tofu press works great, but a couple of clean kitchen towels and a heavy object will do the trick!
• Adjust the flavor: If you like it spicier, add some red pepper flakes or a dash of chili sauce. For a sweeter version, you can drizzle a bit of honey or maple syrup over the top.
• Make it gluten-free: If you’re following a gluten-free diet, be sure to use tamari instead of soy sauce.
• Use any veggies: Don’t be afraid to experiment! Try adding mushrooms, zucchini, snap peas, or any vegetables you love.

FAQ Section

Q1: Can I use tempeh instead of tofu?

A1: Yes! Tempeh would work great in this dish and will give it a nuttier flavor and firmer texture. Just slice it thinly before sautéing.

Q2: Can I make this recipe ahead of time?

A2: Absolutely! You can prepare the tofu and vegetables ahead of time, and store them in the fridge. Just reheat before serving. The tofu might lose some crispiness, but it’ll still be delicious.

Q3: Can I use frozen vegetables?

A3: Fresh vegetables will give you the best texture and flavor, but if you’re in a pinch, frozen vegetables will work just fine. Just be sure to thaw them before adding to the pan.

Q4: Can I use a different type of oil?

A4: Yes, you can substitute sesame oil with olive oil or avocado oil. Sesame oil does give it a distinct flavor, but other oils will still work well.

Q5: Can I make this dish spicier?

A5: Absolutely! Add a bit of chili paste, sriracha, or red pepper flakes to spice things up. You can adjust the heat to your liking.

Q6: Is this recipe suitable for meal prep?

A6: Yes! This dish keeps well in the fridge for up to 3-4 days. Just store the tofu and veggies in separate containers to keep the tofu from getting soggy.

Q7: Can I use other vegetables in this stir-fry?

A7: Definitely! Feel free to swap in any of your favorite stir-fry veggies like snap peas, baby corn, or bok choy. You can’t go wrong with whatever you’ve got in the fridge!

Q8: Can I add a sauce to this dish?

A8: Yes! If you want extra flavor, you can add a little hoisin sauce, oyster sauce (or a vegan version), or even peanut sauce for a fun twist.

Q9: How can I make this dish more filling?

A9: If you want a heartier meal, serve the stir-fry over rice or quinoa, or add some roasted sweet potatoes on the side.

Q10: Is tofu with vegetables gluten-free?

A10: Yes! Just make sure to use tamari instead of soy sauce to keep it gluten-free, and this dish will be safe for those avoiding gluten.

Conclusion

This Tofu with Vegetables is an incredibly versatile and satisfying dish that can easily be adapted to suit your tastes. Whether you enjoy it as a simple, healthy dinner or a protein-packed lunch, this dish is both easy to make and packed with flavor. Plus, it’s a great way to enjoy tofu in a fresh and exciting way. So, grab your favorite veggies, some tofu, and get cooking—you won’t regret it!

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