VEGETABAE STIR FRY WITH TOFU RECIPE
5/5
Indulge in a nutritious and flavorful vegetable stir fry with tofu, perfect for those on an Indian weight loss journey. Packed with colorful vegetables and protein-rich tofu, this recipe offers a satisfying and healthy option for a balanced meal.
INGREDIENTS
- 1 block of firm tofu, drained and cubed
- 2 cups mixed vegetables (such as bell peppers, broccoli, carrots, snow peas)
- 1 onion, sliced
- 3 garlic cloves, minced
- 1-inch ginger, grated
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon cornstarch (optional, for thickening the sauce)
- Salt and pepper to taste
- Fresh cilantro for garnish
INSTRUCTIONS
- Press the tofu to remove excess water: Wrap the tofu block in a clean kitchen towel and place a heavy object (such as a cutting board or a book) on top. Let it sit for about 15-20 minutes to drain the water. Then, cut the tofu into cubes.
- Heat a tablespoon of sesame oil in a large pan or wok over medium-high heat.
- Add the sliced onion and sauté until it becomes translucent.
- Add the minced garlic and grated ginger. Stir-fry for about 1-2 minutes until fragrant.
- Add the mixed vegetables to the pan and stir-fry for about 4-5 minutes until they become slightly tender.
- Push the vegetables to one side of the pan and add the tofu cubes to the other side.
- Cook the tofu for about 3-4 minutes on each side until golden brown.
- In a small bowl, mix soy sauce with cornstarch (if using) until well combined. Pour the mixture over the vegetables and tofu.
- Stir everything together and cook for another 2-3 minutes until the sauce thickens.
- Season with salt and pepper according to taste.
- Garnish with fresh cilantro.
- Serve the vegetable stir fry with tofu hot with steamed brown rice or quinoa.
TIPS
- Marinate the tofu with a mixture of soy sauce, ginger, and garlic for 15-20 minutes before cooking for enhanced flavor.
- Add your favorite spices or sauces such as chili flakes, Sriracha, or teriyaki sauce to customize the taste according to your preference.
- Feel free to experiment with different vegetables based on availability and personal preference.
- For a lighter version, you can steam the vegetables instead of stir-frying them.
- Include a variety of colorful vegetables to make the dish visually appealing and nutritious.
- Serve the stir fry immediately to retain the crispness of the vegetables and the texture of the tofu.
NUTRITION VALUE
This vegetable stir fry with tofu is packed with plant-based protein, fiber, and an array of vitamins and minerals from the mixed vegetables. It is low in calories and provides a satisfying meal for weight loss.
