Tofu Stir-Fry
A vibrant and spicy tofu stir-fry packed with colorful vegetables and served with rice noodles. This dish features a rich sauce made with soy sauce, rice vinegar, and a touch of heat from sambal oelek, perfect for a quick and healthy meal.
Details
- Author: CuisineSavvy
- Cuisine: Asian
- Course: Main
- Servings: 4
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Diet: Vegan
- Tags: Tofu, Stir-Fry, Vegan, Gluten-Free, Spicy
Nutritional Values
This tofu stir-fry is a nutrient-dense meal featuring a variety of colorful vegetables and plant-based protein from tofu. The use of low-sodium soy sauce and vegetable broth keeps the sodium content in check, while the addition of sambal oelek adds a spicy kick. The dish is rich in antioxidants, fiber, and essential vitamins, making it a balanced and satisfying option.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 350 kcal | -- |
| Total Fat | 15 g | -- |
| Saturated Fat | 2 g | -- |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 600 mg | -- |
| Total Carbohydrate | 40 g | -- |
| Dietary Fiber | 6 g | -- |
| Total Sugars | 10 g | -- |
| Protein | 15 g | -- |
Ingredients
300g tofu, cut into chunks; 2 Tbsp cornstarch or potato starch; 3 Tbsp low-sodium soy sauce or tamari; 1 Tbsp white wine vinegar; 2 Tbsp sunflower oil; 2 garlic cloves, sliced; 2cm piece ginger, sliced; 2 carrots, sliced into thin batons; 300g broccoli, cut into small florets; 1 red pepper, sliced into strips; 1 tsp cornflour; 1/2 cup low-sodium vegetable broth; 2 Tbsp rice vinegar; 2 Tbsp maple syrup; 1/2 Tbsp sesame oil; 1 tsp sambal oelek; 1 (14 ounce/400 g) block firm tofu; 1/2 tsp each of salt, smoked paprika, black pepper; To serve: Cooked rice noodles, Sesame seeds, Scallions chopped, Red pepper flakes.
Instructions
1. Press the tofu to remove excess moisture, then cut into chunks. Toss with cornstarch, salt, smoked paprika, and black pepper. 2. Heat 1 Tbsp of sunflower oil in a large pan over medium heat. Add the tofu and cook until golden on all sides. Remove and set aside. 3. In the same pan, add the remaining oil, garlic, ginger, carrots, broccoli, and red pepper. Stir-fry for 5-7 minutes until the vegetables are tender-crisp. 4. In a small bowl, whisk together the soy sauce, rice vinegar, maple syrup, sesame oil, sambal oelek, vegetable broth, and cornflour. 5. Pour the sauce into the pan with the vegetables, add the tofu, and stir to coat everything. Cook until the sauce thickens. 6. Serve the stir-fry over cooked rice noodles, garnished with sesame seeds, chopped scallions, and red pepper flakes.
External Recipes
- Tofu Stir-Fry (Health Score: 75)
Allergens
Soy
HealthScore: 80
The health score reflects the high protein content, fiber, and antioxidants from the vegetables. The use of low-sodium soy sauce and the inclusion of whole ingredients like tofu and broccoli enhance the nutritional value.