Description
A quick and healthy meal that is easy to prepare and packed with nutrients, perfect for busy individuals and families.
Ingredients
- Firm tofu: 400 grams (14 oz), drained and cubed
- Broccoli florets: 200 grams (about 2 cups)
- Red bell pepper: 1 medium, sliced
- Yellow zucchini: 1 medium, sliced
- Carrot: 1 medium, julienned
- Garlic: 2 cloves, minced
- Ginger: 1 teaspoon, grated
- Soy sauce: 3 tablespoons
- Olive oil: 2 tablespoons (for cooking)
- Sesame oil: 1 tablespoon
- Salt and pepper: to taste
Instructions
- Prepare the tofu by draining and pressing it between paper towels, then cut into cubes.
- Chop the vegetables: slice the red bell pepper and yellow zucchini, julienne the carrot, and separate the broccoli into florets.
- Heat olive oil in a skillet over medium-high heat and sauté the tofu until golden brown, about 5-7 minutes.
- Add minced garlic and grated ginger to the skillet and sauté for 30 seconds.
- Toss in the broccoli, red bell pepper, yellow zucchini, and carrot, stir-frying for about 5 minutes.
- Return the tofu to the skillet, add soy sauce and sesame oil, and cook for an additional 2-3 minutes.
- Remove from heat, serve in a bowl, and garnish with sesame seeds and fresh cilantro.
Notes
- Customize with optional ingredients like edamame, snap peas, or mushrooms.
- Serve with steamed rice or noodles for a complete meal.
- Store leftovers in airtight containers for up to four days.
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 3g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 15g
- Cholesterol: 0mg
Keywords: tofu, stir-fry, quick meal, healthy recipe, vegan