Perfectly Balanced: A Nutritious Veggie Stir-Fry with Tofu

This nutritious veggie stir-fry with tofu is a perfect balance of flavors and textures, making it an ideal meal for those looking to enjoy a quick yet satisfying dish. The keyword for this article is "nutritious veggie stir-fry." This recipe is simple enough for beginners but flavorful enough for experienced cooks.

The cooking time for this dish is approximately 30 minutes from start to finish, and it serves 4 people generously. It’s perfect for a weeknight dinner or as part of a larger meal plan.

Ingredients

1 block firm tofu, cut into cubes (about 250 grams)
2 tablespoons olive oil or vegetable oil
1 red bell pepper, sliced thinly
1 yellow bell pepper, sliced thinly
3 carrots, julienned
1 small head broccoli, cut into florets
1 onion, sliced finely
2 garlic cloves, minced
2 tablespoons soy sauce (for a gluten-free option, use tamari)
1 tablespoon oyster sauce for extra umami flavor
Salt and pepper to taste
Fresh cilantro or parsley for garnish (optional)

Instructions

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Cooking the Tofu: Start by preparing your tofu. Place it in a colander lined with paper towels and press down on top to remove excess water. This helps ensure that the tofu stays crisp after cooking.

In a large pan or wok, heat up 1 tablespoon of oil over medium heat. Add the tofu cubes and cook them for about 5 minutes, flipping occasionally so they get golden brown on all sides. Once done, remove from the pan and set aside to cool slightly before using in the stir-fry.

While the tofu is cooking, prepare your vegetables by slicing the bell peppers and carrots into thin strips. Finely slice the onion and mince the garlic cloves as well.

Once all ingredients are ready, return the pan to medium-high heat and add another tablespoon of oil if needed. Add the minced garlic, sliced onions, and any other aromatics you might like (such as ginger or chilies). Sauté until fragrant but not browned; this should take around 2 minutes.

Next, add all your vegetables to the pan. Stir-fry them for about 5-7 minutes, tossing frequently so everything gets evenly cooked. Make sure that the carrots are still slightly firm as they cook down further during later steps of the process.

p>Once the veggies have softened but aren’t overcooked, add back in the previously prepared tofu pieces along with soy sauce and oyster sauce if using. Continue cooking for another 3-4 minutes until everything is heated through and well combined.

Tips & Variations

For added texture and flavor, consider adding some nuts or seeds like sesame seeds or cashews towards the end of stir-frying. These can also be sprinkled over top as a garnish for presentation purposes if desired.

Taste Test: After letting this dish cool slightly after cooking, taste it and adjust seasoning with more salt, pepper, soy sauce, or other condiments according to your preferences. If using oyster sauce, remember that it can be quite salty depending on the brand, so you may want to add less than expected.

Nutritional Information Per Serving

This dish is rich in vitamins A & C along with fiber from various vegetables used. Tofu itself provides complete protein essential for muscle growth and repair. With these ingredients combined together, each serving offers approximately 300 calories per person.

Conclusion

A nutritious veggie stir-fry with tofu is a delicious way to enjoy your meal while packing in tons of beneficial nutrients from fresh vegetables and lean protein sources like soybeans found within firm pressed blocks of tofu. By following our easy steps provided herein, you’ll have this delightful dish ready for serving soon after preparation!