Healthy Vegan Stir-Fry with Tofu

Description: This recipe is perfect for those looking to enjoy a delicious, nutritious meal that can be ready in less than 30 minutes. The stir-fry is packed with fresh vegetables and provides a good source of protein from the tofu.

Ingredients

• 1 block firm tofu (approx. 400g), drained and pressed for 15 minutes to remove excess water
• 1 small red bell pepper, sliced into strips
• 1 cup broccoli florets
• 2 carrots, julienned
• 1 cup snap peas
• 3 cloves garlic, minced
• 1 tbsp ginger, grated
• 4 spring onions, chopped (green parts)
• 2 tbsp soy sauce
• 2 tbsp tamari or soy-free tamari for gluten-free version
• 1 tbsp sesame oil
• 1 tsp sesame seeds (optional but recommended for garnish)
• Salt to taste
• Paprika and pepper, for seasoning

Instructions

1. Firin the tofu: Slice the pressed tofu into bite-sized pieces. Heat a non-stick pan over medium heat and add half of the sesame oil. Pan-fry the tofu until golden brown on all sides, about 5 minutes per side.
2. Prepare vegetables: While the tofu is cooking, prepare your stir-fry vegetables by slicing or juliennizing them if they haven't already been sliced for you. Have everything ready to go in a bowl near your stove so that as soon as the pan is hot again after frying the tofu, you can start adding the vegetables.
3. Stir-fry vegetables: Once the tofu has browned, add another tablespoon of sesame oil to the pan if needed. Add garlic and ginger, sautéing until fragrant for about 1 minute. Then stir in the sliced red bell pepper, broccoli florets, carrots, snap peas, and spring onions. Stir-fry these vegetables with the seasonings until they are just tender but still crisp.
4. Combine: Once all ingredients have been sautéed together for about 4-5 minutes, add soy sauce (or tamari) and stir well to coat the ingredients evenly. Cook everything for another couple of minutes or until heated through.
5. Serve: Plate your stir-fry and garnish with sesame seeds if desired. Serve immediately over rice noodles or a bed of brown rice. Enjoy!

Tips & Variations

• If you prefer more heat, add chili flakes while sautéing the garlic.
• Add some mushrooms for added flavor and texture.
• For extra crunch, roast some cashews or sunflower seeds to serve on top.

Cooking Time: 30 minutes (15 mins pressing tofu + 15 mins stir-frying)

Servings: This recipe serves about 4 people as a main course or can be doubled to serve 8. Each serving provides approximately 267 calories, including protein and fiber.

Benefits of Stir-Fry

Stir-frying is an excellent cooking method that allows you to retain maximum nutrients while creating a delicious and flavorful dish. With this recipe focusing on tofu and a variety of fresh vegetables, you are getting a good balance of plant-based protein and essential vitamins and minerals.

Conclusion

This Healthy Vegan Stir-Fry with Tofu is not only easy to prepare but also highly nutritious. It's an excellent choice for those who want to enjoy a healthy meal without sacrificing taste or convenience. Whether you're looking to switch up your weeknight dinners or add some variety to your meals, this recipe can be tailored to suit different dietary needs and preferences.