Easy Vegetarian Stir-Fry Recipe: A Quick and Healthy Meal

Looking for a simple yet delicious stir-fry recipe? This easy vegetarian stir-fry is perfect for those busy weeknights when you need something quick, nutritious, and satisfying.

The key to an amazing stir-fry lies in the right ingredients combined with a bit of seasoning. Today's recipe focuses on vegetables and lean protein that come together beautifully to create a flavorful and satisfying meal. Let’s explore how this dish can be made easily at home for busy schedules.

Before we dive into the cooking process, here are some tips to ensure your stir-fry is a success:

• Always prepare all ingredients before starting to cook.
• Use high heat and a wok or large skillet with a flat bottom.
• Slice vegetables thinly for even cooking.
• Cook the protein first, then add vegetables, and finally toss in sauces.

Ingredients

For this recipe, you will need:

• 1 pound of extra-firm tofu, cubed and pressed (optional)
• 1 cup broccoli florets
• 1 carrot, sliced into matchsticks
• ½ red bell pepper, cut into strips
• 1 small onion, sliced
• 4 garlic cloves, minced
• 2 tablespoons soy sauce (low sodium for a healthier option)
• 1 tablespoon olive oil or any preferred cooking oil
• Salt and freshly ground black pepper to taste
• Optional garnish: sesame seeds and green onions

Cooking Instructions

Cooking Time: 20 minutes (including prep time)

Servings: 4-6 people

1. Start by pressing the tofu to remove excess water. This step makes it easier for the tofu to absorb flavors during stir-frying.

2. While the tofu is pressing, prepare the vegetables and season them with salt and pepper according to your preference. You can also lightly steam or blanch the broccoli florets until they turn bright green; this ensures that they cook quickly during the final stages of stirring.

3. Heat a wok over high heat for about 2 minutes. Add the oil, swirling it around so that every inch of the cooking surface is coated with oil.

4. Sauté the garlic and onions until fragrant but not browned. This typically takes just a minute or two. Garlic should have a golden hue without burning.

5. Add the pressed tofu to the wok, tossing gently so that it browns evenly on all sides. It may take around 5 minutes of continuous stirring for the tofu cubes to become crispy and lightly browned.

6. Once the tofu is golden, add the vegetables—carrots first followed by broccoli florets, red bell pepper, and finally onion slices. Stir-fry continuously until all vegetables are tender-crisp; this should take another 5 minutes or less depending on their initial state after steaming.

7. Season with soy sauce, ensuring it coats everything evenly. Toss gently one last time before turning off the heat source.

Tips for Success

Here are a few extra tips to help you achieve the best possible result:

• If using raw tofu, pressing helps remove excess moisture and makes it easier to fry. Pressing is especially important if you want crispy results.
• The heat level matters; stir-frying should be done at high temperature for quick cooking without burning food items.
• Ensure all ingredients are chopped uniformly before starting so that they cook evenly in the wok or skillet.

Final Thoughts

A well-executed stir-fry is a delightful way to enjoy vegetables and protein together. The combination of flavors from garlic, soy sauce, and a hint of sweetness from bell peppers creates an exciting taste palette. Whether you’re looking for a quick dinner solution or a side dish to accompany another meal, this simple yet hearty recipe fits the bill.

Enjoy your delicious and nutritious stir-fry! Remember that cooking times may vary slightly based on factors such as the heat setting of your stove and personal preferences regarding doneness. Happy cooking!