Tofu and Vegetable Stir-fry Recipe: A Healthy Delight

Indulge in the delicious and nutritious Tofu and Vegetable Stir-fry recipe, a delightful dish that harmonizes flavors, textures, and essential nutrients in one exquisite meal.

The Essence of Stir-frying

Stir-frying, originating from Asian culinary traditions, involves rapidly cooking small food pieces in a hot pan with minimal oil. This technique yields vegetables with a delightful crispness, favored by health-conscious cooks globally.

Why Tofu?

Tofu, a versatile soy-based ingredient, is a protein-rich superfood containing all essential amino acids. Low in calories but high in iron and calcium, tofu serves as an ideal component for a balanced diet, complementing the vibrant flavors of a stir-fry.

Choosing Your Vegetables

Customize your Tofu and Vegetable Stir-fry with an array of fresh vegetables like bell peppers, broccoli, carrots, snap peas, or mushrooms. Opt for vibrant, crunchy veggies to retain their color and texture during the high-heat stir-frying process.

Ingredients:

For the Stir-fry:

• 14 oz (400 g) firm tofu, pressed and cubed
• 2 tablespoons vegetable oil
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 medium carrot, julienned
• 1 cup broccoli florets
• 1/2 cup snap peas
• 1 cup mushrooms, sliced
• 1 onion, sliced
• 2 cloves garlic, minced
• 1-inch piece ginger, grated

For the Sauce:

• 3 tablespoons soy sauce
• 2 tablespoons oyster sauce (or additional soy sauce for a vegan option)
• 1 tablespoon sesame oil
• 1 tablespoon cornstarch mixed with 2 tablespoons water
• 1 teaspoon sugar
• Salt and pepper to taste

Instructions:

1. Press tofu to remove excess water, cut into cubes.

2. Fry tofu in oil until golden brown, set aside.

3. Stir-fry garlic and ginger, then add vegetables.

4. Cook until vegetables are tender-crisp.

5. Add snap peas and mushrooms, stir-fry briefly.

6. Return tofu to the pan, add sauce mixture, and cook until heated through.