Protein-Rich Vegetarian Recipe
The Tofu Stir-Fry with Vegetables recipe is a great way to make a Protein Rich, savory, healthy, and delicious meal. The dish itself is easy to make and can be put together in no time.
Recipe
– 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
1. 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.
2. 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.
3. In a small bowl, whisk together the water, soy sauce, and cornstarch. Pour the mixture into the skillet and stir to coat the vegetables.
4. Add the tofu back into the skillet and stir until everything is well combined and heated through. 5. Season the stir-fry with salt and pepper to taste. Serve the stir-fry hot over rice or noodles, if desired. Enjoy!
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.
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.