Vegan Tofu and Spinach Stir-Fry
Vegan Tofu and Spinach Stir-Fry is a vibrant and nutritious plant-based dish that combines crispy marinated tofu with an array of colorful vegetables in a savory stir-fry sauce. This meal offers a perfect balance of flavors and textures, making it a refreshing and satisfying choice for lunch or dinner.
INGREDIENTS
For the Tofu:
- 14 ounces (400g) extra-firm tofu, pressed and cubed
- 2 tablespoons soy sauce or tamari (for a gluten-free option)
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup or agave nectar
- 1 clove garlic, minced
- 1/2 teaspoon ginger, minced
- 1 tablespoon vegetable oil (for frying)
- Salt and black pepper to taste
For the Stir-Fry Sauce:
- 2 tablespoons soy sauce or tamari (for a gluten-free option)
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup or agave nectar
- 1 teaspoon cornstarch mixed with 2 teaspoons water
For the Stir-Fry:
- 1 tablespoon vegetable oil
- 1 onion, thinly sliced
- 2 cloves garlic, minced
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 bunch fresh spinach, washed and chopped
- Cooked rice or noodles for serving
INSTRUCTIONS
Prepare the Tofu:
In a bowl, whisk together the soy sauce or tamari, rice vinegar, maple syrup or agave nectar, minced garlic, minced ginger, salt, and black pepper.
Place the cubed tofu in a shallow dish and pour the marinade over it. Gently toss to coat the tofu cubes. Allow them to marinate for at least 15 minutes.
Heat a tablespoon of vegetable oil in a skillet or wok over medium-high heat. Add the marinated tofu cubes and cook until they are golden brown and crispy on all sides, about 5-7 minutes. Remove the tofu from the pan and set it aside.
2. Prepare the Stir-Fry Sauce:
- In a small bowl, whisk together the soy sauce or tamari, rice vinegar, maple syrup or agave nectar, and the cornstarch-water mixture to create the sauce. Set it aside.
3. Stir-Fry the Vegetables:
In the same skillet or wok used for the tofu, heat another tablespoon of vegetable oil over medium-high heat. Add the sliced onion and stir-fry for about 2-3 minutes, or until it becomes translucent.
Add the minced garlic, red bell pepper, and yellow bell pepper. Continue to stir-fry for another 2-3 minutes until the peppers begin to soften.
4. Combine Tofu and Spinach:
Return the cooked tofu to the skillet with the vegetables. Pour the prepared stir-fry sauce over the tofu and vegetables.
Add the chopped spinach to the skillet. Stir-fry for an additional 2-3 minutes, or until the spinach wilts and the sauce thickens, coating everything evenly.
5. Serve:
- Serve your Vegan Tofu and Spinach Stir-Fry hot over cooked rice or noodles.
TIPS
Customize the stir-fry by adding your favorite vegetables like broccoli, snap peas, or mushrooms.
Adjust the level of spiciness by adding red pepper flakes or sriracha sauce to the stir-fry sauce.
Feel free to use other sweeteners like brown sugar or coconut sugar instead of maple syrup or agave nectar.
For added flavor, sprinkle sesame seeds or chopped green onions on top before serving.
NUTRITION VALUE
- Calories: Approximately 250-300
- Carbohydrates: 25-30g
- Protein: 12-15g
- Fat: 12-15g
- Fiber: 4-6g
- Sugar: 10-12g
