Tofu Stir Fry
Are you looking for a quick and healthy meal? This tofu stir fry is not only vibrant and colorful but also packed with nutrients. It’s a perfect way to enjoy a plant-based dish that is both satisfying and delicious. With a mix of fresh vegetables and protein-rich tofu, this stir fry is a delightful addition to your culinary repertoire. Let’s dive into the ingredients and get cooking!
Ingredients
– 1 block firm tofu, pressed and cubed
– 1 cup broccoli florets
– 1 bell pepper (any color), sliced
– 1 cup snap peas
– 2 cloves garlic, minced
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– 1 tablespoon vegetable oil
– 1 teaspoon ginger, minced
– Sesame seeds for garnish
Servings and Cooking Time
This recipe serves 2 people. Preparation time is about 15 minutes, and cooking time is around 10 minutes.
Nutritional Value
Per serving (1 cup): Calories: 250, Protein: 15g, Carbohydrates: 20g, Fat: 14g, Fiber: 4g. This nutritional information is based on one serving for one person.
Step-by-Step Cooking Process
1. Start by pressing the tofu to remove excess moisture.
2. Cut the tofu into bite-sized cubes.
3. Heat vegetable oil in a large skillet over medium-high heat.
4. Add the tofu and cook until golden brown on all sides, about 5-7 minutes.
5. Remove the tofu from the skillet and set aside.
6. In the same skillet, add sesame oil and sauté garlic and ginger until fragrant.
7. Add broccoli, bell pepper, and snap peas, cooking for 3-4 minutes until tender-crisp.
8. Return the tofu to the skillet and pour in soy sauce.
9. Stir well to combine all ingredients and heat through.
10. Serve hot, garnished with sesame seeds.
Alternative Ingredients
You can substitute tofu with tempeh or seitan for a different protein. Feel free to use any vegetables you have on hand, such as carrots, zucchini, or mushrooms.
Serving and Pairings
This tofu stir fry pairs well with steamed rice or quinoa. You can also serve it alongside a fresh salad or as a filling in lettuce wraps.
Storage and Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave until heated through. This dish can be frozen, but tofu may lose some texture upon thawing.
Cooking Mistakes
- Not pressing the tofu enough can lead to a soggy stir fry.
- Overcrowding the pan may cause the tofu and veggies to steam instead of fry.
- Using too much oil can make the dish greasy.
- Cooking on too low heat can result in undercooked ingredients.
- Skipping the marination can lessen the flavor.
Helpful Tips
- Experiment with different sauces like teriyaki or hoisin for varied flavors.
- Use a non-stick skillet to prevent sticking.
- Chop vegetables uniformly for even cooking.
- For extra crunch, add nuts or seeds as a topping.
FAQs
Can I use frozen tofu for stir fry?
Yes, frozen tofu can be used. It will have a different texture, but it absorbs marinades well.
How do I know when the tofu is cooked?
Cook tofu until it’s golden brown on all sides, which usually takes about 5-7 minutes.
Is this dish gluten-free?
If using gluten-free soy sauce, this dish can easily be made gluten-free.
Can I add more vegetables?
Absolutely! Feel free to add any seasonal vegetables you enjoy.
How spicy can I make this dish?
You can add chili flakes or fresh chilies to increase the heat to your liking.
Conclusion
This tofu stir fry is a fantastic way to enjoy a healthy, flavorful meal in under 30 minutes. With its colorful ingredients and quick cooking methods, it’s perfect for busy weeknights. Try this recipe and savor the delightful flavors of fresh vegetables and crispy tofu in every bite.
Tofu Stir Fry
Ingredients
- 1 block firm tofu pressed and cubed
- 1 cup broccoli florets
- 1 bell pepper sliced
- 1 cup snap peas
- 2 cloves garlic minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon vegetable oil
- 1 teaspoon ginger minced
- Sesame seeds for garnish
Instructions
- Press the tofu to remove excess moisture and cut into bite-sized cubes.
- Heat vegetable oil in a large skillet over medium-high heat.
- Add the tofu and cook until golden brown on all sides, about 5-7 minutes.
- Remove the tofu from the skillet and set aside.
- In the same skillet, add sesame oil, garlic, and ginger, sautéing until fragrant.
- Add broccoli, bell pepper, and snap peas, cooking for 3-4 minutes until tender-crisp.
- Return the tofu to the skillet and pour in soy sauce, stirring to combine.
- Serve hot, garnished with sesame seeds.
