Hey there, veggie lovers!
Are you in the mood for something quick, healthy, and packed with flavor? Look no further!
Today, I’m excited to share my delicious tofu vegetable stir fry.
It’s colorful, crunchy, and super easy to whip up.
Perfect for a busy weeknight dinner or meal prep for the week ahead!
Let’s dive into this tasty dish!
Suggestions for Ingredient Substitution
Extra firm tofu can be replaced with tempeh or seitan for a different protein source. Tempeh offers a nuttier flavor and firmer texture, while seitan provides a meatier consistency. Both alternatives maintain high protein content and can be prepared similarly to tofu. For a non-vegetarian option, chicken breast cut into cubes can be used, adjusting cooking time accordingly.
Low-sodium soy sauce can be substituted with coconut aminos or tamari for gluten-free options. Coconut aminos provide a milder, slightly sweeter flavor, while tamari offers a richer umami taste. Use the same amount as called for in the recipe, adjusting to taste if needed.
Cornstarch or arrowroot can be replaced with tapioca starch or potato starch for thickening. These alternatives work similarly in creating a crispy coating on the tofu or thickening the sauce. Use an equal amount as specified in the recipe, but be prepared to adjust slightly if needed for desired consistency.
| Preparation Time | 15-20 minutes |
| Cooking Time | 15-25 minutes |
| Total Time | 30-45 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 550-650
- Protein: 30-35 g
- Fat: 35-40 g
- Carbohydrates: 40-50 g
Ingredients
For the sauce:
- 1 tbsp honey
- 1/4 cup low-sodium vegetable broth
- 1/4 cup low-sodium soy sauce
For the tofu:
- 16 oz extra firm tofu
- 1 tbsp low-sodium soy sauce
- 2 tbsp cornstarch (for extra crispiness)
For the stir-fry:
- 1 tbsp neutral oil (like grapeseed or avocado oil)
- 1 tbsp toasted sesame seeds (for garnish)
- 1 tbsp sesame oil (for authentic flavor)
- 4 cloves garlic (minced, about 1 tbsp)
- 1 small bunch broccolini
- 1 red bell pepper (sliced thin)
- 1 tbsp fresh grated ginger (for best flavor and aroma)
Step 1: Prepare the Sauce
In a small bowl, combine soy sauce, vegetable broth, and honey.
Stir well until the honey is fully dissolved into the liquids.
Set this sauce mixture aside for later use.
Step 2: Prepare the Tofu
After draining the tofu to remove excess moisture, slice it in half and then into 1/2 inch cubes.
Place the cubed tofu into a large bowl and season with 1 tablespoon of soy sauce.
Sprinkle cornstarch over the tofu and gently toss with your hands to ensure all pieces are evenly coated.
Step 3: Cook the Tofu
In a large nonstick skillet or wok, add 1 tablespoon of oil and heat it to medium-high.
Once the oil is hot, add the tofu cubes, allowing them to cook without touching or flipping for about 3-4 minutes on each side.
This will ensure they get a crispy exterior.
Once all sides are golden and crispy, remove the tofu from the skillet and set it aside.
Step 4: Stir-Fry the Vegetables
To the same skillet, add a bit of sesame oil and adjust the heat to medium.
Add red peppers and broccolini, and cook them until they are softened, which should take about 5 minutes.
Stir occasionally to prevent sticking and ensure even cooking.
Step 5: Add Aromatics and Combine
After the vegetables are cooked, add garlic and ginger to the skillet and sauté for about 30 to 60 seconds until they become fragrant.
Return the tofu to the skillet and pour the prepared sauce over the mixture.
Toss everything together and cook for an additional 1 to 2 minutes, or until the sauce thickens slightly and the tofu is heated through.
Step 6: Garnish and Serve
Once the dish is ready, sprinkle sesame seeds on top as a garnish.
Serve your flavorful tofu stir-fry hot and enjoy!
