Stir-Fried Tofu and Vegetables Recipe
Stir-fried tofu and vegetables can be a nutritious and satisfying option for weight loss. Tofu is a good source of plant-based protein, while the vegetables provide essential vitamins, minerals, and fiber.
INGREDIENTS
- 1 block (14 ounces) firm tofu, drained and cut into cubes
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon cornstarch
- 2 tablespoons vegetable oil
- 2 cloves garlic, minced
- 1 small onion, thinly sliced
- 1 medium bell pepper, thinly sliced
- 1 medium carrot, julienned
- 1 cup broccoli florets
- 1 cup sliced mushrooms
- 2 tablespoons stir-fry sauce (store-bought or homemade)
- 1/4 teaspoon red pepper flakes (optional)
- Salt and pepper to taste
- Fresh cilantro or green onions for garnish (optional
INSTRUCTIONS
Press the tofu: Place the tofu on a plate lined with paper towels or a clean kitchen towel. Place another layer of paper towels or a kitchen towel on top, followed by a heavy object like a cutting board or a stack of books. Allow the tofu to press for about 15-20 minutes to remove excess moisture. This step helps the tofu absorb flavors and achieve a firmer texture.
In a small bowl, combine the soy sauce and cornstarch to make a slurry. Mix until the cornstarch is dissolved and set aside.
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook until they turn golden brown on all sides, about 5-7 minutes. Remove the tofu from the pan and set aside.
In the same skillet, add the remaining tablespoon of vegetable oil. Add the minced garlic and sliced onion. Stir-fry for 1-2 minutes until fragrant and the onion starts to soften.
Add the bell pepper, carrot, broccoli, and mushrooms to the skillet. Stir-fry for 4-5 minutes, or until the vegetables are crisp-tender.
Return the tofu to the skillet and pour the soy sauce-cornstarch slurry over the tofu and vegetables. Stir well to coat everything evenly. Cook for an additional 1-2 minutes until the sauce thickens and coats the tofu and vegetables.
Add the stir-fry sauce and red pepper flakes (if using) to the skillet. Stir to combine and cook for another minute.
Taste and adjust the seasoning with salt and pepper as desired.
Remove from heat and garnish with fresh cilantro or green onions if desired.
Serve the stir-fried tofu and vegetables hot over cooked rice or noodles.
TIPS
Opt for firm tofu as it holds its shape better during stir-frying. Pressing the tofu before cooking helps remove excess moisture and results in a firmer texture.
Feel free to customize the vegetables based on your preference and what’s available. You can add or substitute with other vegetables like snap peas, zucchini, or baby corn.
If you’re following an Indian weight loss diet, you can incorporate Indian spices like turmeric, cumin, or coriander powder to add flavor and a touch of Indian cuisine.
Be mindful of the stir-fry sauce you choose or make. Some store-bought sauces may contain added sugars or high sodium content. Consider using homemade sauces or look for healthier, low-sodium options.
Serve the stir-fried tofu and vegetables over a small portion of cooked brown rice or whole wheat noodles for a balanced meal. Alternatively, you can enjoy it on its own as a low-carb option.
Experiment with different garnishes like sesame seeds, chopped peanuts, or a squeeze of lime juice for added flavor and texture.
NUTRITION VALUE
- Calories: Approximately 250-300 calories (depending on the portion size and ingredients used)
- Carbohydrates: 15-20 grams
- Protein: 12-15 grams
- Fat: 10-12 grams
- Fiber: 4-6 grams
