A colourful tofu and vegetable stir-fry with crisp vegetables, golden tofu and a simple savoury sauce for a quick, balanced meal.
Medical Disclaimer: This recipe and its nutrition information are provided for general educational purposes only. Individual nutritional needs can differ. If you have a medical condition, food allergy or specific dietary requirement, seek advice from an appropriate healthcare professional.
This simple stir-fry combines firm tofu with a mix of colourful vegetables and a light savoury sauce. It is quick to prepare, easy to customise and provides a satisfying plant-based meal without relying on heavy sauces or excessive oil.
Use a hot non-stick pan and only a small amount of oil. This helps the tofu brown nicely while keeping the vegetables crisp and colourful without making the stir-fry overly oily.
Pat the tofu dry and cut it into bite-sized cubes. Heat a non-stick pan over medium-high heat with the oil, then cook the tofu until lightly golden on several sides. Remove and set aside.
Add the garlic and ginger to the pan, followed by the carrot, broccoli, capsicum and snow peas or long beans. Stir-fry for 4–5 minutes until the vegetables are bright and just tender.
In a small bowl, combine the soy sauce, water, sesame oil, lime juice or rice vinegar, optional cornstarch and black pepper.
Return the tofu to the pan and pour in the sauce. Toss gently for 1–2 minutes until everything is evenly coated and heated through. Serve immediately with a moderate portion of rice and your preferred garnish.
Values are estimates and can vary depending on ingredients, brands and portion sizes used.
Check ingredient labels if you follow a vegan diet, as sauces and seasonings can vary by brand. Adjust portions and ingredients according to your personal needs. If you have a medical condition, allergy or specific dietary requirement, seek advice from an appropriate healthcare professional.
