If you're on the hunt for a meal that's both delicious and nutritious, and can be prepared in a snap, look no further! Our flavourful and easy tofu stir-fry is the perfect high-protein vegan delight that will leave you feeling satisfied and energized. This dish brings together crispy tofu with a medley of vibrant, fresh vegetables, all tossed in a savoury sauce that’s bursting with flavour.
Packed with Protein
Tofu is a fantastic source of plant-based protein, making this stir-fry an ideal option for vegans, vegetarians, or anyone looking to add more protein into their diet. With over 20 grams of protein per serving, this dish provides a substantial boost for muscle repair and overall energy. Paired with nutrient-dense vegetables, it’s a meal that ticks all the right boxes when it comes to health and taste.
Perfect for All Diets
Whether you're a seasoned vegan or just trying to incorporate more plant-based meals into your diet, this tofu stir-fry is a must-try recipe. It’s incredibly versatile and can easily be adapted to suit your taste preferences or dietary needs. Plus, it’s free from animal products, making it a great choice for anyone following a vegan or vegetarian lifestyle.
Fresh and Vibrant Vegetables
This stir-fry is a colourful celebration of fresh veggies like broccoli, bell peppers, snap peas, and carrots, adding texture and crunch to every bite. Not only do they enhance the visual appeal of the dish, but they’re also loaded with essential vitamins and minerals that support your immune system, promote healthy skin, and help you feel your best.
Quick and Easy to Prepare
In addition to being incredibly flavourful, this tofu stir-fry is also quick and easy to prepare. With minimal prep time and a simple cooking process, you can have a delicious, nutritious meal ready in just 30 minutes! Perfect for busy weeknights when you need a wholesome dinner in a hurry, or as a meal prep option for the week ahead.
Ready to Give it a Try?
Gather your ingredients and get ready to cook up a storm! This tofu stir-fry is the perfect meal to make when you're craving something tasty, healthy, and full of vibrant flavours. Whether you're cooking for yourself or the whole family, this recipe is sure to please everyone at the table. Let’s get cooking!
Nutritional Information (per serving, based on 4 servings)
- Calories: ~280 kcal
- Protein: ~18g
- Carbohydrates: ~20g
- Sugars: ~6g
- Fats: ~14g
- Saturated Fat: ~2g
- Fibre: ~6g
- Sodium: ~700mg (can be reduced with low-sodium soy sauce)
- Iron: ~4mg
- Calcium: ~180mg
Ingredients
For the Stir-Fry:
- 400g firm tofu, drained and pressed
- 1 tablespoon corn-starch (for crisping tofu)
- 2 tablespoons vegetable or sesame oil (for frying tofu)
- 1 red bell pepper, thinly sliced
- 1 cup broccoli florets
- 1 carrot, thinly sliced
- 1 cup snap peas
- 2-3 green onions, chopped
- 2 cloves garlic, minced
- 1-inch piece fresh ginger, minced
- 1 tablespoon sesame seeds (optional garnish)
For the Sauce:
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon rice vinegar or apple cider vinegar
- 1 tablespoon maple syrup or agave (for sweetness)
- 1 tablespoon sesame oil
- 1 tablespoon water
- 1 teaspoon sriracha or chili flakes (optional, for heat)
- 1 tablespoon corn-starch mixed with 2 tablespoons water (to thicken the sauce)
Optional Garnishes:
- Fresh cilantro, chopped
- Sliced avocado
- Lime wedges
Instructions
1. Prepare the Tofu:
- Start by pressing your tofu to remove excess water. Wrap the tofu in a clean kitchen towel or paper towels, and place something heavy (like a pan) on top for at least 10-15 minutes.
- Once pressed, cut the tofu into bite-sized cubes and toss them with 1 tablespoon corn-starch to help them crisp up during cooking.
2. Cook the Tofu:
- Heat 2 tablespoons vegetable or sesame oil in a large skillet or wok over medium-high heat.
- Add the tofu cubes and cook for about 5-7 minutes, turning occasionally, until all sides are golden and crispy. Remove the tofu from the pan and set aside on a plate.
3. Sauté the Vegetables:
- In the same skillet, add a bit more oil if needed and sauté the garlic and ginger for 1-2 minutes until fragrant.
- Add the bell peppers, broccoli, carrots, and snap peas to the skillet. Stir-fry for about 5-6 minutes, allowing the vegetables to become tender but still crisp. You can add a tablespoon of water to help steam the veggies if needed.
4. Make the Sauce:
- In a small bowl, whisk together the soy sauce, rice vinegar, maple syrup, sesame oil, and water. If you like it spicy, add some sriracha or chili flakes.
- In a separate small dish, mix 1 tablespoon corn-starch with 2 tablespoons water and stir it into the sauce mixture to thicken.
5. Combine the Ingredients:
- Add the cooked tofu back into the skillet with the sautéed vegetables.
- Pour the prepared sauce over the tofu and veggies, stirring well to coat everything evenly. Allow it to simmer for 2-3 minutes until the sauce thickens and everything is heated through.
6. Serve:
- Remove the stir-fry from the heat and garnish with sesame seeds, green onions, and any optional toppings you like (such as cilantro or lime wedges).
- Serve over steamed rice, quinoa, or noodles for a complete meal.
Magnesium Matters: How to Get Enough and Why It’s Important
Magnesium might not get the spotlight like other nutrients, but it's a game-changer when it comes to keeping your body running smoothly. From boosting energy and improving sleep to managing stress and supporting heart health, magnesium plays a key role in your overall wellness. In this post, we’ll dive into why magnesium matters, how much you really need, and the easiest ways to get more of it in your diet. Let’s get into it!
Top Foods That Boost Serotonin: Elevate Your Mood Naturally
Discover the best foods to increase serotonin levels naturally. Learn how a diet rich in these key nutrients can improve your mood and overall well-being.
Perk Up Your Life: Uncovering the Surprising Benefits of Coffee
Coffee – it's the universal pick-me-up that fuels our mornings, powers us through the day, and brings us together over shared cups and conversations. Whether you're grabbing a quick espresso on your way to work, enjoying a leisurely latte with friends, or savouring a quiet moment with a home-brewed cup, coffee has a special place in our hearts and routines.
Top Air Fryers of 2024: Crispy Perfection Made Easy
With nutrition and health being so popular these days, it's great to know there are products out there that can make your journey a little easier. Air fryers have changed the way we approach cooking. They can transform foods to be healthier without compromising on taste. To this day, their popularity continues to soar, and companies are consistently innovating to provide users with the best possible products. Whether you're a newbie or a seasoned chef, finding the right air fryer can enhance your cooking game. Here's a list of the top-reviewed air fryers according to experts in 2024.
Fuel Your Fire: Best Foods for a Faster Metabolism
In simple terms, Metabolism refers to the complex network of chemical reactions which happen within every living cell to maintain life. They are broken into 2 categories:
Beyond the Scale: Debunking Common Myths About Fat
Fat is a hot topic in today's world, but it's often misunderstood and shrouded in stereotypes. After being in the news and media for so long, it has become ingrained in our cultural narrative. People assume that being thin equals health, and fatness is seen as laziness or lack of self-control. These beliefs not only perpetuate harmful stereotypes but also disregard the complex interplay of factors that contribute to an individual's body weight and health. We'll highlight some important points in this article and go through the common myths that you've probably seen or heard.
How Protein Powers Muscles: Unveiling the Strength Behind Protein
This might be old news, but protein has a lot of buzz around it. Any product that has "Protein" smacked on it always seems to stand out among people, especially in the fitness community. But what does protein actually do for your muscle development and why is it so important? Well, bear with us and we'll delve in and explain the basics and why it's so important.
The Protein Window : Why It's Complete Bulls***t
Do you ever go to the gym, have a great workout, then realize you haven't brought a protein shake? Let me guess, you end up rushing home or fretting over getting a protein shake in before the "window" closes. Well, let me break it to you: it's complete bulls***t. It doesn't exist. You've probably heard it from "gym bros" telling you that you need to get protein in 30-60 minutes post-exercise. In this article, we'll explain why it's a myth and what the actual science says.
Packing on Pounds: High-Calorie Foods for Effective Weight Gain
Struggling to pack on pounds and build muscle? Gaining weight can be just as challenging as losing it, especially if you’re not consuming the right types of foods. In this blog, we'll dive into the world of high-calorie foods that are essential for effective weight gain. Whether you're looking to bulk up for muscle growth, improve your athletic performance, or simply achieve a healthier body weight, the right nutrition is key. Discover our top picks for nutrient-dense, calorie-rich foods that will help you meet your weight gain goals in a healthy and sustainable way. Let’s get started on your path to stronger, healthier, and more powerful you!
Top 15 Foods for Inflammation Relief: A Complete Guide
Sometimes, it can be hard to find the right information regarding inflammation. There's so much online, it's hard to sift through all the data and conflicting information. It needn't be that hard. In this article, we will delve into some common foods that help with inflammation and the benefits that come with them. Remember, this is not medical advice. If you have a condition related to inflammation, I recommend seeing a professional who can provide you with personalized advice. The best foods for reducing inflammation are typically rich in antioxidants, vitamins, minerals, and healthy fats. Here are some of the top anti-inflammatory foods:
High Protein Heroes: Foods to Boost Your Daily Intake
Are you looking to supercharge your diet with foods that keep you full, energized, and strong? Whether you're aiming to build muscle, lose weight, or maintain a healthy lifestyle, adding more protein-filled foods to your diet can make a significant difference in your fitness goals and general health. In this article, we will break down some protein-packed foods that are readily available, including lean meats, seafood, and plant-based options. Let’s dive in and discover the delicious and nutritious options that will boost your daily protein intake!
Perk Up Naturally: Your Guide to a Caffeine-Free Lifestyle
Caffeine is often considered a daily essential for an energy boost, yet some individuals choose to avoid it entirely and still maintain high productivity. It's intriguing to consider why some opt to go caffeine-free and the potential benefits that may come with reducing or eliminating caffeine consumption.
Add comment
Comments