Veggie Stir-Fry with Tofu

Vegan Veggie Stir-Fry with Tofu is a simple dish. This dish is prepared in only thirty minutes, so it is best for busy weeknights. This dish features a combination of lots of different vegetables along with tofu. Vegetables provide the nutrients, while the tofu provides lots of protein content in the dish. Vegan Veggie Stir-Fry with Tofu gets stored easily, so it is best for meal prep purposes as well. This dish gets customized easily, and we can simply swap the seasoning and vegetables as we like. Add some nuts or seeds to this stir-fry to add a crunchy taste to the dish. Serve this dish with noodles, stir-fry, or rice to make it light.

STATS:

• Calories: 310 kcal
• Time for prep: Fifteen minutes
• Portion size: One bowl
• Cooking time: Fifteen minutes
• Cuisine: Asian-inspired
• Total duration: Thirty minutes
• Course: Dinner
• Diet: Vegan
• Serving: 4

EQUIPMENT:

• Large wok
• Knife
• Mixing bowl
• Paper towels
• Cutting board
• Spatula

INGREDIENTS:

• 1 block firm tofu cubes
• 1 tablespoon avocado oil
• One cup broccoli florets
• One red bell pepper
• One cup snap peas
• One carrot slices
• One small onion slices
• Three garlic cloves
• 1 tbsp. ginger
• Three tbsp. soy sauce
• One tbsp. rice vinegar
• 1 tablespoon maple syrup
• 1 teaspoon slurry
• Salt
• Black pepper
• Sesame seeds
• Cooked rice or noodles for serving

INGREDIENT NOTES:

TOFU CUBES:

• We have to use firm tofu cubes to make this stir-fry. Firm cubes hold the shape better. Squeeze the cubes properly to eliminate all the extra moisture in them. Use extra-firm tofu to provide an even, dense texture. Pan-frying the tofu before adding the veggies prevents them from breaking.

BROCCOLI FLORETS:

• Use the broccoli florets to add the structure. It cooks fast and remains green in the pan. Steam the broccoli if you want to make it soft. It perfectly soaks the sauce, which provides the balance in the dish.

BELL PEPPER:

• Red bell pepper provides the color and a slight sweet taste. It gets soft quickly. Use different colors of bell peppers to provide the colors in the stir-fry.

CARROTS:

• Carrots provide a mild taste and crunchiness in the stir-fry. Make the thin slices & cook equal time with other veggies. Carrots remain in shape and don’t get mushy. They also provide the color in the dish.

SAUCE:

• Use the mixture of rice vinegar, maple syrup, and soy sauce to provide a mildly salty and sweet taste. We can utilize cornstarch slurry to make the sauce consistency thick. Increase the quantity of the maple syrup if you want to make the sweet sauce.

INSTRUCTIONS:

1. We press the tofu for 10-15 minutes.
2. Dry the cubes with a paper towel and cut the cubes with a knife.
3. We warm the oil in the griddle & include the cubes of tofu in the oil.
4. Cook them till they get brown and add them to the plate.
5. Include the snap peas, carrots, onions, & broccoli in the pan.
6. Mix them and cook for five minutes.
7. Include the bell pepper, ginger, and garlic, and cook for another two minutes.
8. Mix the rice vinegar, soy sauce, and syrup with a whisk in the small dish.
9. Add the sauce to the pan.
10. Prepare the slurry of cornstarch & pour in the sauce.
11. Stir the sauce till it gets a thick consistency.
12. Add the tofu cubes to the pan again and mix everything till properly combined.
13. Sprinkle salt & pepper if required.
14. Garnish the dish with sesame seeds & serve.

SERVING SUGGESTIONS:

• Serve the stir-fry dish on the jasmine rice for a filling dinner.
• Have this dish with noodles.
• Sprinkle some crushed peanuts over this dish to add the crunchiness.
• Add the stir-fry to the cauliflower rice.

TIPS:

• Squeeze the tofu to provide the best texture.
• Stir-fry the vegetables in the hot wok so they don’t become soggy.
• Make the vegetables the same size for uniform cooking.
• We double the quantity of sauce if you want to make a thick coating.

STORAGE INFORMATION:

FRIDGE:

• Add the stir-fry to the covered dish and store for three days.

FREEZER:

• Freeze the stir-fry for two months in the covered vessel.

FAQs:

Can I prepare this stir-fry with frozen vegetables?

• Yes, prepare the stir-fry with frozen ones. Just defrost the vegetables and dry them properly before cooking.

Will we bake the tofu?

• Yes, bake the tofu at 400 degrees F for 20-25 minutes till the cubes get crisp.

Can we make the stir-fry spicy?

• Add chili flakes or some Sriracha to the sauce to prepare the spicy dish.

What if we don’t add the maple syrup?

There is nothing if we skip the maple syrup. Add the brown sugar instead, or skip them completely to make the unsweetened variety.

NUTRITIONAL INFORMATION:

No of calories: 310 kcal

Iron: 3.2 g

Total carbs: 22 g

Vitamin A: 0.9 g

Net carbs: 18 g

Fiber: 4 g

Calcium: 210 g

Protein: 18 g

Sodium: 480 g

Serving size: 1 bowl

Serving: 4

Potassium: 620 g