Description
A quick and healthy tofu stir-fry featuring a colorful medley of fresh vegetables sautéed in olive and sesame oils, flavored with garlic, ginger, and soy sauce. This dish is perfect for a nutritious vegetarian meal packed with protein and vibrant flavors.
Ingredients
Scale
Tofu and Sauce
- 1 block firm tofu, drained and pressed
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon rice vinegar (optional)
- Salt and pepper, to taste
Vegetables
- 1 bell pepper, sliced
- 1 small zucchini, sliced
- 1 carrot, julienned or sliced
- 1/2 cup broccoli florets
- 1/2 cup snap peas or green beans (optional)
Oils and Aromatics
- 1 tablespoon olive oil (or sesame oil for extra flavor)
- 1 tablespoon sesame oil (optional, for extra flavor)
- 1-2 cloves garlic, minced
- 1-inch piece of ginger, grated (optional)
Garnish
- Sesame seeds for garnish (optional)
- Fresh cilantro or green onions for garnish (optional)
Instructions
- Prepare Tofu: Drain the firm tofu and press it to remove excess moisture. Once pressed, cut the tofu into cubes or slices according to your preference.
- Heat Oil and Aromatics: In a large skillet or wok, heat 1 tablespoon olive oil (or sesame oil for more flavor) over medium-high heat. Add minced garlic and grated ginger, sautéing for about 30 seconds until fragrant.
- Cook Tofu: Add the tofu pieces to the skillet and cook for 5-7 minutes, turning occasionally, until golden and slightly crispy on all sides.
- Add Vegetables: Add the bell pepper, zucchini, carrot, broccoli florets, and snap peas or green beans (if using) to the skillet. Stir-fry the vegetables with the tofu for another 5-7 minutes until they are tender but still crisp.
- Season the Stir-Fry: Pour the soy sauce (or tamari), rice vinegar (if using), and optional sesame oil over the tofu and vegetables. Stir well to combine all the flavors. Season with salt and pepper to taste.
- Finish and Garnish: Cook for an additional 1-2 minutes to allow the sauce to coat the ingredients well. Remove from heat, then garnish with sesame seeds and fresh cilantro or green onions if desired. Serve immediately.
Notes
- Pressing tofu is essential to remove excess water for better texture and flavor absorption.
- Customize vegetables based on seasonal availability or preferences.
- Use tamari instead of soy sauce for a gluten-free version.
- Adjust soy sauce quantity to control sodium levels.
- For added heat, consider adding red pepper flakes or chili paste during cooking.
