After experimenting with countless recipes over the years, I finally stumbled upon a dish that has become a staple in my household: Vegetable Stir-Fry with Tofu. This delightful recipe has not only impressed my family with its vibrant flavors and textures but has also become a favorite for its simplicity and versatility. Every time I whip up this dish, I am reminded of how the combination of fresh vegetables, perfectly cooked tofu, and a savory sauce can transform a simple meal into something truly special. My kids, who are often picky eaters, surprisingly devour their portions with gusto, often asking for seconds. It’s a dish that bridges the gap between healthful eating and satisfying meals, making it a win-win for everyone at the table.
Ingredients
The beauty of the Vegetable Stir-Fry with Tofu lies in its adaptability. You can tailor the ingredients to what you have on hand or what’s in season, which makes it an excellent option for those looking to minimize food waste or maximize flavor. Here’s what you’ll need for a basic version:
- 14 oz (400g) firm tofu, drained and pressed
- 2 tablespoons soy sauce
- 1 tablespoon cornstarch
- 2 tablespoons vegetable oil, divided
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup broccoli florets
- 1 cup snap peas
- 2 carrots, julienned
- 3 tablespoons soy sauce
- 1 tablespoon oyster sauce (optional)
- 1 tablespoon sesame oil
- 1 teaspoon sugar
- Sesame seeds and chopped green onions for garnish
Instructions
Creating this delightful Vegetable Stir-Fry with Tofu is a straightforward process, perfect for both novice cooks and seasoned chefs. Begin by preparing the tofu. Cut it into bite-sized cubes and marinate with soy sauce and cornstarch. This step not only infuses the tofu with flavor but also helps it crisp up beautifully when cooked. Heat a tablespoon of vegetable oil in a large pan or wok over medium-high heat. Once hot, add the tofu cubes and cook until golden brown on all sides. Remove and set aside.
In the same pan, add the remaining tablespoon of oil. Sauté the garlic and ginger until fragrant, which should take about 30 seconds. Then, add the vegetables starting with the ones that take the longest to cook, such as broccoli and carrots. Stir-fry for about 3-4 minutes before adding the bell peppers and snap peas. Continue to cook until the vegetables are tender-crisp.
Next, return the tofu to the pan. Add the soy sauce, oyster sauce, sesame oil, and sugar, stirring well to ensure everything is evenly coated. Cook for another 2-3 minutes, allowing the flavors to meld together. Once done, remove from heat and garnish with sesame seeds and chopped green onions before serving. This dish is best enjoyed fresh but can also be refrigerated for up to two days.
Nutrition Facts
One of the great things about Vegetable Stir-Fry with Tofu is its nutritional profile. Each serving provides a balanced mix of macronutrients and is rich in vitamins and minerals. This recipe yields approximately four servings. Each serving contains about 250 calories, making it a light yet satisfying meal option. High in protein thanks to the tofu, and loaded with fiber from the vegetables, it’s a dish that supports a healthy lifestyle without compromising on taste.
Preparation Time
Time is a precious commodity, especially on busy weekdays, and this Vegetable Stir-Fry with Tofu is a fantastic choice for those looking to whip up a quick meal. The total preparation time, including cutting vegetables and marinating tofu, is around 15 minutes. Cooking time is approximately 15 minutes as well, bringing the entire process to just 30 minutes from start to finish. This efficiency does not mean you sacrifice flavor or nutrition, making it an ideal recipe for those hectic nights when you need something nourishing and delicious.
How to Serve
Vegetable Stir-Fry with Tofu is a versatile dish that can be served in a variety of ways to suit different preferences and occasions:
- Over Rice: Serve it over a bed of steamed jasmine or brown rice to soak up the savory sauce.
- With Noodles: Toss with your favorite noodles such as soba, udon, or rice noodles for a hearty meal.
- In Lettuce Wraps: For a low-carb option, spoon the stir-fry into crisp lettuce leaves for a fresh and crunchy bite.
- As a Side Dish: Pair it with grilled chicken or fish for a well-rounded meal.
- On its Own: Enjoy it as a standalone dish for a simple, satisfying vegan meal.
Additional Tips
To make the most out of your Vegetable Stir-Fry with Tofu, consider these additional tips:
- Press the Tofu: Ensure you press the tofu adequately to remove excess moisture, which helps achieve a crispier texture.
- Use High Heat: Stir-frying is best done over high heat to quickly cook the vegetables while preserving their texture and color.
- Don’t Overcrowd the Pan: Cook in batches if necessary to allow for even cooking and avoid steaming the vegetables.
- Customize the Sauce: Adjust the soy sauce and sugar to suit your taste preferences or add a splash of rice vinegar for acidity.
- Experiment with Vegetables: Feel free to swap in seasonal vegetables or your favorites to keep the dish exciting and varied.
FAQ Section
Here are some commonly asked questions about the Vegetable Stir-Fry with Tofu:
Q: Can I use other types of tofu?
A: Yes, you can use extra-firm tofu for an even denser texture or silken tofu for a softer bite. Just adjust cooking times accordingly.
Q: Is this dish gluten-free?
A: To make it gluten-free, use tamari or a gluten-free soy sauce alternative, and ensure your other ingredients are gluten-free.
Q: Can I add meat to this stir-fry?
A: Certainly! You can add sliced chicken, beef, or shrimp. Just cook the meat first and then proceed with the rest of the recipe.
Q: How do I store leftovers?
A: Store leftovers in an airtight container in the refrigerator for up to two days. Reheat in a pan or microwave before serving.
Q: Can I freeze the stir-fry?
A: While it’s best enjoyed fresh, you can freeze the stir-fry. However, note that the texture of the vegetables may change upon thawing.
This Vegetable Stir-Fry with Tofu is a recipe that has stood the test of time in my kitchen, loved by family and friends alike. Its vibrant flavors, ease of preparation, and healthful ingredients make it a dish that’s easy to return to time and time again. Whether you’re a seasoned cook or a beginner in the kitchen, this recipe is sure to delight your taste buds and nourish your body.