Tofu Veggie Tango
A vibrant stir-fried tofu with mixed vegetables such as carrots, bell peppers, and broccoli, served over nutrient-rich brown rice. This dish is fortified with omega-3 and B-complex vitamins using ingredients like chia seeds and nutritional yeast, making it an ideal meal for promoting brain health and fighting dementia.
Details
- Author: CuisineSavvy
- Cuisine: Asian-Inspired
- Course: Dinner
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Diet: Vegan, Whole Foods Plant-based
- Tags: #longevity, #anti-dementia, #morethan94challenge, #vegan, #WFPB, #omega3rich
Nutritional Values
This meal is especially formulated to enhance cognitive function with high levels of omega-3 fatty acids from algal oil, flaxseed oil, and walnuts. The inclusion of B-complex vitamins from nutritional yeast and fiber from vegetables contributes to overall brain health.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 480 kcal | -- |
| Total Fat | 20 g | -- |
| Saturated Fat | 3 g | -- |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 400 mg | -- |
| Total Carbohydrate | 55 g | -- |
| Dietary Fiber | 10 g | -- |
| Total Sugars | 5 g | -- |
| Protein | 25 g | -- |
Ingredients
200g firm tofu, cubed; 1 cup carrots, sliced; 1 cup bell peppers, mixed colors, sliced; 1 cup broccoli florets; 2 tbsp algal oil; 1 tbsp flaxseed oil; 1/4 cup chia seeds; 2 tbsp hemp seeds; 1/4 cup walnuts, chopped; 2 cups brown rice, cooked; 2 tbsp soy sauce; 1 tbsp ginger, minced; 2 cloves garlic, minced; 1 tbsp nutritional yeast; Optional: 1 tsp gingko biloba powder
Instructions
Press tofu to remove excess moisture and then cube. Heat algal and flaxseed oil in a large skillet over medium heat. Add garlic and ginger and sauté until fragrant. Increase heat to high, add tofu and vegetables, and stir-fry until vegetables are just tender and tofu is golden. Sprinkle with soy sauce, chia seeds, hemp seeds, and nutritional yeast during the last few minutes of cooking. Serve over cooked brown rice and garnish with chopped walnuts and optional gingko biloba powder for an extra boost.
Allergens
Soy, Nuts
HealthScore: 92
This dish scores high for its nutrient-dense ingredients that are known to support brain health and dementia prevention. It's particularly effective due to its omega-3 fatty acid content and the inclusion of B-complex vitamins.