Tofu Stir Fry
If you’re looking for a vibrant and nutritious meal, this tofu stir fry is the answer. It’s not only easy to prepare but also packed with flavor and texture. The combination of crispy tofu, fresh vegetables, and a delicious sauce makes it a favorite for both vegetarians and meat-lovers alike. Perfect for a quick weeknight dinner, this dish will leave you satisfied and wanting more.
Ingredients
- 1 block firm tofu, pressed and cubed
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 2 tablespoons sesame seeds
- Green onions, for garnish
Servings and Cooking Time
This recipe serves 2 people. Preparation time is 15 minutes, and cooking time is about 10 minutes.
Nutritional Value
Each serving (approximately 1 cup) contains about 250 calories, 15g protein, 14g fat, 20g carbohydrates, and 5g fiber. This is based on one serving for one person.
Step-by-Step Cooking Process
- Press the tofu to remove excess moisture, then cut it into cubes.
- Heat sesame oil in a large skillet or wok over medium-high heat.
- Add cubed tofu and sauté until golden brown on all sides.
- Remove tofu from the skillet and set aside.
- In the same skillet, add minced garlic and grated ginger, sauté for 30 seconds.
- Add sliced bell peppers and broccoli florets, stir-fry for 3-4 minutes.
- Return the tofu to the skillet.
- Pour soy sauce over the vegetables and tofu, stir to combine.
- Cook for another 2-3 minutes until everything is heated through.
- Sprinkle with sesame seeds and green onions before serving.
Alternative Ingredients
You can substitute firm tofu with tempeh or seitan for a different protein option. Additionally, feel free to use any seasonal vegetables you have on hand, such as snap peas or carrots.
Serving and Pairings
This tofu stir fry pairs beautifully with steamed jasmine rice or quinoa. For a complete meal, serve it alongside a light salad or some spring rolls.
Storage and Reheating
Leftover stir fry can be stored in an airtight container in the fridge for up to 3 days. Reheat in a skillet over medium heat, adding a splash of water if needed. It’s not recommended to freeze, as the texture of the tofu may change.
Cooking Mistakes
- Using soft tofu instead of firm can result in a mushy dish.
- Overcrowding the skillet can lead to steaming instead of stir-frying.
- Not pressing the tofu enough may cause excess moisture.
- Skipping the garlic and ginger can diminish flavor.
- Using too much soy sauce can make the dish overly salty.
Helpful Tips
- Marinate the tofu for extra flavor before cooking.
- Use high heat for a good sear on the tofu.
- Add a splash of rice vinegar for acidity.
- Garnish with fresh herbs like cilantro for freshness.
FAQs
Can I use frozen tofu for this recipe?
Yes, frozen tofu can be used, but it will have a different texture. Thaw and press it well to remove excess moisture.
What vegetables work best in stir fry?
Any vegetables can be used! Bell peppers, broccoli, carrots, and snap peas are great options.
How do I make this meal spicier?
Add red pepper flakes or a spicy sauce like sriracha to the stir fry for an extra kick.
Is this dish vegan?
Yes, tofu stir fry is completely vegan and can be enjoyed by those following a plant-based diet.
Can I meal prep this dish?
Absolutely! It holds up well in the fridge for meal prep and can be reheated easily.
Conclusion
Tofu stir fry is a versatile and delicious dish that’s perfect for any meal. With its colorful ingredients and savory sauce, it’s sure to please everyone at the table. Quick to prepare and packed with nutrients, it’s a fantastic option for busy weeknights!
Tofu Stir Fry
Ingredients
- 1 block firm tofu pressed and cubed
- 1 red bell pepper sliced
- 1 yellow bell pepper sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic minced
- 1 teaspoon ginger grated
- 2 tablespoons sesame seeds
- Green onions for garnish
Instructions
- Press the tofu to remove excess moisture, then cut it into cubes.
- Heat sesame oil in a large skillet or wok over medium-high heat.
- Add cubed tofu and sauté until golden brown on all sides.
- Remove tofu from the skillet and set aside.
- In the same skillet, add minced garlic and grated ginger, sauté for 30 seconds.
- Add sliced bell peppers and broccoli florets, stir-fry for 3-4 minutes.
- Return the tofu to the skillet.
- Pour soy sauce over the vegetables and tofu, stir to combine.
- Cook for another 2-3 minutes until everything is heated through.
- Sprinkle with sesame seeds and green onions before serving.
