Stir-Fried Tofu & Vegetables

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Stir-Fried Tofu & Vegetables

Stir-Fried Tofu & Vegetables presents a vibrant and nutritious meal, rich in plant-based protein and a diverse array of essential vitamins and minerals. This dish highlights cubed firm tofu, a significant source of protein, combined with a colorful medley of broccoli florets, sliced red bell pepper, mushrooms, and snap peas. This vegetable combination delivers a broad spectrum of nutrients, including vitamins A and C, as well as valuable dietary fiber. A gentle stir-fry in olive oil preserves the vegetables’ crisp texture and nutritional integrity, while a flavorful sauce, crafted from low-sodium soy sauce, grated ginger, minced garlic, optional honey, and rice vinegar, imparts a delightful balance of tang and sweetness. The optional sprinkling of sesame seeds introduces a nutty flavor and a dose of healthy fats. This meal is not only swift and simple to prepare but also offers a well-rounded and fulfilling choice for those seeking a healthy and delicious plant-based option. By integrating a variety of textures and flavors, Stir-Fried Tofu & Vegetables emerges as a versatile and enjoyable meal that can be readily tailored to individual preferences.

Ingredients:

  • 1 block (14 oz) firm tofu, cubed
  • 1 cup broccoli florets
  • 1 red bell pepper, sliced
  • 1 cup mushrooms, sliced
  • ½ cup snap peas
  • 1 tbsp olive oil
  • 1 tsp sesame seeds (optional)

For the sauce:

  • 2 tbsp soy sauce (low sodium)
  • 1 tsp grated ginger
  • 1 tsp garlic, minced
  • 1 tsp honey (optional)
  • 1 tsp rice vinegar

Preparation:

  1. Press the tofu with a paper towel to remove excess moisture, then cut into cubes.
  2. Heat ½ tbsp olive oil in a pan and cook the tofu until golden brown on all sides. Set aside.
  3. Add remaining olive oil and stir-fry the vegetables for 4-5 minutes until tender-crisp.
  4. In a small bowl, mix soy sauce, ginger, garlic, honey, and rice vinegar.
  5. Add tofu back to the pan, pour the sauce over, and stir well.
  6. Sprinkle with sesame seeds (optional) and serve hot.

Benefits:

– Tofu provides plant-based protein to support muscle maintenance.
– Rich in fiber and antioxidants from vegetables to support digestion.
– Ginger and garlic help boost metabolism and immunity.

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