Tofu and Bell Pepper Stir-Fry
Benefits:
- Tofu is an excellent source of plant-based protein and contains essential nutrients.
- Bell peppers provide vitamins, antioxidants, and dietary fiber.
- This dish offers a balanced combination of protein and vegetables.
- The use of aromatic ingredients like garlic and ginger adds flavor and potential health benefits.
INGREDIENTS
- 200g firm tofu, cubed
- 2 bell peppers (different colors), thinly sliced
- 1 onion, thinly sliced
- 2-3 cloves garlic, minced
- 1 teaspoon ginger, minced
- 2 tablespoons soy sauce
- 1 tablespoon hoisin sauce
- 1 teaspoon sesame oil
- 1/2 teaspoon red chili flakes (adjust to taste)
- 1 tablespoon vegetable oil
- Salt and pepper to taste
- Chopped green onions (for garnishing)
- Sesame seeds (for garnishing)
INSTRUCTIONS
Prepare Tofu: If using water-packed tofu, press the tofu to remove excess moisture. Cut the tofu into bite-sized cubes.
Marinate Tofu: In a bowl, combine soy sauce, hoisin sauce, and sesame oil. Add the tofu cubes and let them marinate for about 15-20 minutes.
Stir-Fry Tofu: Heat a tablespoon of vegetable oil in a large pan or wok over medium-high heat. Add the marinated tofu cubes and cook until they turn golden brown on all sides. Remove the tofu from the pan and set aside.
Sauté Aromatics: In the same pan, add a bit more oil if needed. Add minced garlic and ginger. Sauté for about 30 seconds until fragrant.
Add Vegetables: Add thinly sliced onions and bell peppers to the pan. Stir-fry for a few minutes until the vegetables are slightly tender but still crisp.
Add Tofu and Sauce: Return the cooked tofu cubes to the pan with the vegetables. Pour in any remaining marinade as well. Toss everything to combine.
Seasoning: Add red chili flakes, salt, and pepper to taste. Adjust the seasoning and spiciness according to your preference.
Stir-Fry: Continue to stir-fry for a few more minutes until the tofu and vegetables are evenly coated with the sauce and heated through.
Serve: Garnish the tofu and bell pepper stir-fry with chopped green onions and sesame seeds. Serve hot over steamed rice or noodles.
TIPS
- Use firm or extra-firm tofu for better texture in stir-fries.
- Feel free to add other vegetables like carrots, broccoli, or snap peas.
- Adjust the level of spiciness by modifying the amount of red chili flakes.
- Serve this tofu and bell pepper stir-fry as a delicious and protein-rich meal.
NUTRITION VALUE
- Calories: ~250-300 (per serving)
- Carbohydrates: ~15-20g
- Protein: ~15-18g
- Fat: ~12-15g
- Fiber: ~3-4g
