Healthy Vegan Stir-Fry Recipe: A Quick and Delicious Meal

Looking for a quick yet satisfying meal that doesn't compromise on flavor? Our healthy vegan stir-fry recipe is perfect for those days when you're short on time but still want to enjoy delicious food. This simple yet nutritious dish packs in plenty of vegetables, protein from tofu, and a hint of ginger for an exciting taste. With this stir-fry, you'll have a hearty meal ready in under 30 minutes!

The key ingredients for this recipe are tofu, broccoli, bell peppers, carrots, and ginger. The cooking time is approximately 25 to 30 minutes, and it serves four people.

Ingredients

• 1 block of firm tofu (about 14 oz/400 grams)
• 3 cups chopped broccoli
• 1 red bell pepper, sliced into strips
• 2 carrots, shredded
• 2 tablespoons fresh ginger, minced
• Soy sauce to taste
• Rice vinegar or tamari for seasoning (optional)
• Sesame oil for cooking
• Vegetable broth
• Salt and pepper, to taste

Instructions

Step 1: Begin by preheating your wok or large pan on medium heat. Pour in about two tablespoons of sesame oil.

Step 2: While the pan heats up, cut the tofu into bite-sized cubes and place it in a colander to drain excess water. This helps prevent the tofu from becoming too soggy during cooking.

Step 3: Once the oil is hot, add half of the ginger slices to your wok and stir-fry for about one minute until fragrant. Follow this by adding the carrots and bell peppers, stirring continuously for another two minutes. These vegetables will be done more quickly than others.

Step 4: Next, toss in the broccoli florets into the pan and cook them for another three to four minutes or until they are just tender. Ensure not to overcook as this may cause them to become mushy.

Step 5: Now add your drained tofu pieces to the wok along with two tablespoons of soy sauce or tamari (depending on whether you want a soy-based or gluten-free option). Stir everything together gently but thoroughly so that each piece of food gets coated in the savory sauce. Continue cooking for about three more minutes, ensuring that all elements are heated through.

Step 6: Finally, adjust seasoning according to personal preference by adding salt and pepper if necessary. You can also consider sprinkling some sesame seeds over top as a garnish.

Tips & Variations

1. If you prefer your stir-fry extra spicy, feel free to add chili flakes or fresh jalapeños into the mix.
2. You could experiment with different protein sources like tempeh instead of tofu if desired.
3. For a heartier meal, consider serving this dish over cooked rice or noodles.

Nutritional Information (Approximate)

This stir-fry provides approximately:

• Calories per serving: ~170 kcal
• Fat content: ~9g
• Protein amount: ~14g
• Total carbohydrate intake: ~15g

Conclusion

A healthy vegan stir-fry is an excellent choice for busy nights when you need something fast yet flavorful. By following these easy steps, you can create a delicious meal that satisfies both your taste buds and nutritional needs. Whether enjoyed on its own or accompanied by other side dishes, this recipe offers versatility and satisfaction in every bite.