Easy Tofu & Vegetable Stir-Fry Bowl
I love this tofu and vegetable stir-fry, perfect for my vegetarians friends or family members, it's easy to make, you can use the spices you like and of course you can with use whatever veggies you have on hand to create your perfect bowl!
I love this tofu and vegetable stir-fry, perfect for my vegetarians friends or family members, it's easy to make, you can use the spices you like and of course you can with use whatever veggies you have on hand to create your perfect bowl!
Ingredients:
- 200g firm tofu (pressed and cubed)
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 zucchini, sliced into half-moons
- 1 cup broccoli florets
- 1 cup snap peas
- 2 cloves garlic, minced (optional)
- 1 tablespoon fresh ginger, minced
- 2 tablespoons tamari sauce
- 1 tablespoon olive oil (for cooking)
- 1 tablespoon rice vinegar or lime juice
- Sesame seeds and chopped green onions for garnish (optional)
Instructions:
- Heat a non-stick pan over medium heat and add a little olive oil.
- Sear the tofu cubes until golden on all sides, then remove and set aside.
- In the same pan, add more oil if needed.
- Sauté garlic (optional) and ginger for about 30 seconds until fragrant.
- Add broccoli, snap peas, zucchini, and bell peppers. Stir-fry for 4–5 minutes until tender-crisp.
- In a small bowl, mix soy sauce, rice vinegar (or lime juice)
- Return the tofu to the pan and pour the sauce over the vegetables.
- Stir everything together and cook for another 1–2 minutes until the sauce slightly thickens and coats the tofu and veggies.
- Garnish with sesame seeds and green onions. (optional)
Enjoy with brown rice, quinoa, or noodles for a complete meal.
Benefits
Just half a cup of tofu delivers around 10 grams of plant-based protein, making it a favourite for vegetarians and vegans. It’s also rich in calcium, iron, and magnesium, supporting strong bones and healthy muscles. Plus, tofu contains isoflavones, plant compounds that may help balance hormones and support heart health. Whether you stir-fry it, grill it, or blend it into smoothies, tofu proves that healthy can also be versatile and delicious!
Fact
Tofu is an excellent source of complete protein, containing all nine essential amino acids, making it a perfect plant-based option for building and repairing muscles.