Description
This Tofu with Vegetables is a flavorful, plant-based dish that combines crispy tofu with a colorful assortment of fresh, sautéed vegetables. Lightly seasoned and stir-fried, it’s a healthy, satisfying meal that’s perfect for lunch or dinner. Packed with protein from the tofu and essential nutrients from the vegetables, this dish is vegan, gluten-free, and a great way to get your daily dose of veggies!
Ingredients
Scale
- 1 block firm tofu, drained and pressed
- 1 tablespoon olive oil (or sesame oil for extra flavor)
- 1 bell pepper, sliced
- 1 small zucchini, sliced
- 1 carrot, julienned or sliced
- 1/2 cup broccoli florets
- 1/2 cup snap peas or green beans (optional)
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon sesame oil (optional, for extra flavor)
- 1 tablespoon rice vinegar (optional)
- 1–2 cloves garlic, minced
- 1-inch piece of ginger, grated (optional)
- Salt and pepper, to taste
- Sesame seeds for garnish (optional)
- Fresh cilantro or green onions for garnish (optional)
Instructions
- Prepare the Tofu:
Slice the tofu into cubes (about 1-inch pieces). Press the tofu to remove excess water, which will help it crisp up when cooking. - Cook the Tofu:
Heat a large skillet or wok over medium-high heat and add the olive oil (or sesame oil). Once the oil is hot, add the tofu cubes and cook for about 6-8 minutes, turning occasionally, until the tofu is golden brown and crispy on all sides. Remove the tofu from the pan and set it aside. - Sauté the Vegetables:
In the same pan, add a bit more oil if needed and sauté the garlic and ginger (if using) for about 1 minute until fragrant. Add the bell pepper, zucchini, carrot, broccoli, and snap peas. Stir-fry for about 5-7 minutes, until the vegetables are tender but still vibrant and slightly crisp. - Combine Tofu and Vegetables:
Add the cooked tofu back into the pan with the vegetables. Stir everything together to combine. - Season:
Drizzle the soy sauce (or tamari), sesame oil, and rice vinegar (if using) over the tofu and vegetables. Toss everything to evenly coat. Season with salt and pepper to taste. - Serve:
Transfer the tofu and vegetables to serving plates. Garnish with sesame seeds, fresh cilantro, or green onions if desired. Serve immediately with rice, quinoa, or noodles.
Notes
- You can use any vegetables you like or have on hand. This dish is versatile, and you can add mushrooms, spinach, or baby corn for variation.
- For extra protein, you can add cooked edamame or a boiled egg on top (for a vegetarian option).
- To make the tofu extra crispy, you can toss it in cornstarch before frying.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Dinner, Main Course
- Method: Stir-frying
- Cuisine: Asian-inspired
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 6g
- Sodium: 700mg
- Fat: 16g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 6g
- Protein: 8g
- Cholesterol: 0g