How to Make Quick and Healthy Stir-Fried Tofu with Vegetables

Introduction:

With increasingly busy schedules, it can be challenging to prepare healthy home-cooked meals. But stir-fries are a quick, easy, and nutritious dinner option. This stir-fried tofu and veggie recipe comes together in just 20 minutes, making it a perfect weeknight meal.

Stir-frying is a fast cooking technique that allows you to pull together a balanced meal in no time. Tofu provides plant-based protein while the assortment of crisp-tender vegetables gives you important nutrients like vitamins, minerals and fiber. Unlike takeout or processed foods, you control exactly what goes into this fresh, customizable stir-fry.

• Introduction:
• Ingredients:
• Steps:
• Tips:
• Conclusion:
• Call to Action:

So put down those delivery menus and grab your wok! Let's get cooking on this fast and healthy stir-fried tofu and veggie dish.

Ingredients:

• 1 block firm or extra firm tofu (around 14-16 oz): Look for organic, non-GMO tofu for the highest quality. Drain and pat dry the tofu before cutting it into 1-inch cubes.
• 2 cups mixed vegetables: For quick cooking, use a bag of frozen stir-fry veggies or chop your own fresh vegetables. Good options are broccoli, carrots, bell peppers, snap peas, mushrooms and baby corn.
• 2 tablespoons low-sodium soy sauce: Use reduced-sodium soy sauce to control the saltiness. Tamari is a tasty gluten-free substitute.
• 1 tablespoon toasted sesame oil: Sesame oil adds nutty flavor. Opt for a toasted variety for the best aroma.
• 2 cloves garlic, minced (optional): Garlic provides a flavor boost. Use garlic powder if fresh garlic isn't available.
• 1 tablespoon minced or grated ginger (optional): Ginger adds a subtle kick. You can substitute 1⁄4 teaspoon ground ginger.

Steps:

1. Prepare the tofu and vegetables.
   • Drain the tofu and pat it dry with paper towels to remove excess moisture. Then cut the tofu into 1-inch cubes.
   • Wash the vegetables thoroughly. Trim off any bad spots. Cut the veggies into bite-sized pieces roughly the same size as the tofu so they cook evenly.
   • You can also use pre-chopped frozen mixed vegetables for convenience. Just thaw them first.
2. Heat 1 tablespoon of sesame oil in a large wok or skillet over medium-high heat.
   • Use a non-stick pan or well-seasoned cast iron wok to prevent sticking.
3. Add the minced garlic and ginger and cook for 1 minute.
   • This releases their aromatic flavors and prevents burning.
   • If not using fresh garlic and ginger, simply omit this step.
4. Add the cubed tofu. Cook for 2-3 minutes, stirring frequently.
   • Let the tofu brown lightly for the best texture.
   • Be gentle when stirring to keep the tofu cubes intact.
5. Add the vegetables and continue stir-frying for 3-5 minutes.
   • Stir frequently for even cooking.
   • Cook just until the vegetables are crisp-tender.
6. Season with soy sauce and sesame oil.
   • Start with 1 tablespoon soy sauce. Taste and add more if desired.
   • Drizzle with 1⁄2 to 1 teaspoon sesame oil.

Tips:

• Use frozen veggies for an even quicker meal. Just stir-fry directly from frozen - no need to thaw. They'll be crisp-tender in minutes.
• Serve over a whole grain like brown rice or quinoa to make it a complete meal. The grains soak up the tasty sauce.
• Add extra protein by topping with roasted nuts or seeds. Cashews, peanuts or pepitas are all good options.
• Customize the veggies to your taste. Try substituting zucchini, eggplant or bok choy for something new.
• If you eat gluten, toss in a handful of cooked pasta or noodles towards the end. Rice noodles or soba noodles work nicely.
• For more protein, add some cooked chicken, shrimp or extra firm tofu.
• For a vegan/dairy-free option, use tamari instead of soy sauce.
• Don't have sesame oil? Substitute vegetable, peanut or olive oil.

Conclusion:

This quick and easy stir-fried tofu and veggie meal is loaded with good nutrition. The tofu provides plant-based protein while the assortment of vegetables gives you important vitamins, minerals and fiber.

In just 20 minutes, you can make a delicious dinner that beats takeout or processed foods in taste and nutrition. Plus you can customize the vegetables and protein to suit your needs.

For variation, try adding some cooked shrimp or chicken to up the protein. Or switch out the vegetables - asparagus, eggplant and bok choy also taste great stir-fried.

The sauce nicely coats grains like rice or quinoa, making this a balanced complete meal. For busy weeknights, having some pre-prepped frozen vegetables on hand makes this even quicker.

Call to Action:

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