Tofu Stir-Fry with Vegetables Recipe
Tofu Stir-Fry with Vegetables Recipe–Tofu is a versatile protein source that can be used in a variety of dishes, including stir-fries. Tofu stir-fry with vegetables can be a nutritious and healthy meal option. Tofu, also known as bean curd, is a good source of protein, which is essential for building and repairing the body’s cells and tissues. Tofu is also a good source of iron, calcium, and other minerals. Vegetables that are often used in stir-fries, such as bell peppers, broccoli, carrots, and Bok choy, are also great sources of vitamins and minerals. They are also high in fiber, which can help with digestion and maintaining a healthy weight.
Depending on the specific ingredients and recipe used, a tofu stir-fry can also be a good source of healthy fats, such as those found in sesame oil or coconut oil, which can help to support heart health. It’s important to note that the nutritional value of a tofu stir-fry can vary depending on the specific ingredients and recipe used.
Here is a recipe for a simple tofu stir-fry with vegetables:
Ingredients:
- 1 block firm tofu, drained and diced.
- 1 tablespoon vegetable oil
- 1 small onion, sliced.
- 1 bell pepper, sliced.
- 1 cup broccoli florets
- 1 cup sliced mushrooms.
- 2 cloves garlic, minced.
- 1/4 cup water
- 2 tablespoons soy sauce
- 1 tablespoon cornstarch
- Salt and pepper, to taste
Instructions:
- Heat a large skillet over high heat. Add the tofu and cook until it is browned on all sides, about 5-7 minutes. Transfer the tofu to a plate and set it aside.
- In the same skillet, heat the vegetable oil over medium-high heat. Add the onion, bell pepper, broccoli, mushrooms, and garlic and cook until the vegetables are tender, about 5-7 minutes.
- In a small bowl, whisk together the water, soy sauce, and cornstarch. Pour the mixture into the skillet and stir to coat the vegetables.
- Add the tofu back into the skillet and stir until everything is well combined and heated through.
- Season the stir-fry with salt and pepper to taste. Serve the stir-fry hot over rice or noodles, if desired. Enjoy!
Note: You can use any type of vegetables you like in this stir-fry. Some other options include sliced carrots, zucchini, snow peas, or Bok choy. You can also add a pinch of red pepper flakes to give the stir-fry a little kick or swap out the soy sauce for hoisin sauce or another type of stir-fry sauce.
Nutritional Value
One serving of this dish contains approximately 220 calories, 15 grams of protein, 10 grams of fat, 7 grams of carbohydrates, and 3 grams of dietary fiber. It’s also a good source of vitamin A, vitamin C, and iron. This meal also provides a good amount of essential minerals like magnesium, zinc, and phosphorus.
The Tofu Stir-Fry with Vegetables recipe is a great way to make a savory, healthy, and delicious meal. With its simple yet flavorful ingredients, this dish is sure to please everyone in the family. The dish itself is easy to make and can be put together in no time. Not only is it a great meal option, but the vegetables help to provide the body with essential vitamins and minerals. Serve this stir-fry with a side of brown rice or quinoa or noodles to add some extra sustenance. Enjoy!
