Vegan Tofu and Zucchini Stir-Fry
Vegan Tofu and Zucchini Stir-Fry is a quick and flavorful dish that combines the protein-rich goodness of tofu with the fresh and vibrant flavors of zucchini and bell peppers. This vegan stir-fry is not only delicious but also packed with nutrients and veggies, making it a healthy choice for lunch or dinner.
INGREDIENTS
For the Stir-Fry:
- 14 oz (400g) extra-firm tofu, cubed
- 2 medium zucchinis, sliced into rounds or half-moons
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 small onion, thinly sliced
- 2-3 cloves garlic, minced
- 1-inch piece of ginger, grated
- 2 tablespoons vegetable oil
- Salt and black pepper to taste
- Cooked rice or noodles for serving
For the Stir-Fry Sauce:
- 3 tablespoons soy sauce or tamari (for a gluten-free option)
- 2 tablespoons rice vinegar
- 1 tablespoon maple syrup or agave nectar
- 1 teaspoon cornstarch (or arrowroot powder)
- 1/2 teaspoon sesame oil (optional, for flavor)
- Pinch of red pepper flakes (adjust to your spice preference)
Optional Garnishes:
- Sesame seeds
- Fresh cilantro or green onions, chopped
INSTRUCTIONS
Prepare the Stir-Fry Sauce:
- In a small bowl, whisk together the soy sauce, rice vinegar, maple syrup or agave nectar, cornstarch, sesame oil (if using), and red pepper flakes. Set aside.
Prepare the Tofu:
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
Add the tofu cubes and cook until they are golden brown on all sides. This will take about 5-7 minutes. Remove the tofu from the skillet and set it aside.
Prepare the Stir-Fry:
In the same skillet, add another tablespoon of vegetable oil if needed.
Add the minced garlic and grated ginger to the skillet. Sauté for about 30 seconds until fragrant.
Add the thinly sliced onions, red bell pepper, and yellow bell pepper. Stir-fry for 3-4 minutes until they start to become tender but still crisp.
Add the sliced zucchinis to the skillet and continue stir-frying for another 2-3 minutes until the zucchinis are slightly tender but still vibrant in color.
Return the cooked tofu to the skillet.
Pour the stir-fry sauce over the tofu and vegetables.
Toss everything together and cook for an additional 2-3 minutes until the sauce thickens and coats the tofu and vegetables.
Season with salt and black pepper to taste.
Serve the Vegan Tofu and Zucchini Stir-Fry:
Serve the stir-fry hot over cooked rice or noodles.
Garnish with sesame seeds and chopped fresh cilantro or green onions if desired.
TIPS
- For extra flavor, marinate the tofu in a mixture of soy sauce, garlic, and ginger for about 15-30 minutes before cooking.
- Adjust the spice level by adding more or fewer red pepper flakes.
- You can use other vegetables like broccoli, snap peas, or mushrooms in this stir-fry.
- Serve with your choice of rice (white, brown, jasmine, basmati) or noodles (rice noodles, udon, or soba).
- If you like a saucier stir-fry, you can double the stir-fry sauce recipe.
NUTRITION VALUE
- Calories: 250-300 (approximate values)
- Carbohydrates: 20-25g
- Protein: 12-15g
- Fat: 14-16g
- Fiber: 4-5g
