Vegetarian Stir-Fry Recipe: A Quick and Delicious Meal

Looking for a quick and delicious meal that can be ready in no time? Try this easy vegetarian stir-fry recipe! This dish is packed with fresh vegetables, protein-rich tofu, and a savory sauce. It’s not only tasty but also rich in nutrients which make it an excellent choice for busy days or as part of your weekly dinner plan.

Ingredients needed:

• 1 block of firm tofu
• 2 cups of broccoli florets
• 1 cup of carrots, peeled and sliced thinly
• 1 red bell pepper, chopped
• 3 cloves garlic, minced
• Salt to taste
• Toasted sesame oil for frying
• Teriyaki sauce (or any other sauce you prefer)

Preparation Steps:

Start by preparing your ingredients. If using firm tofu, first press it between paper towels or a clean kitchen cloth to remove excess water and crumbiness. This step ensures that the tofu won't break apart during stir-frying.

Next, heat up 1 tablespoon of toasted sesame oil in a wok or large skillet over medium-high heat. Add the minced garlic; sauté until fragrant but not browned. Garlic should be cooked to just release its aroma without burning as it will add the perfect flavor base for your stir-fry.

Once the garlic is ready, add the tofu cubes and toss them around in the pan to coat each piece with a layer of sesame oil and garlic. Allow it to fry until lightly golden on all sides. Then remove the tofu from the skillet and set aside on another plate.

In the same wok, add the vegetables one by one starting with carrots (as they take longer to cook), followed by broccoli and bell peppers. Keep stirring occasionally while cooking them for about 5-7 minutes until they are crisp-tender.

While the veggies are cooking, pour the teriyaki sauce over them and stir well to ensure all pieces get coated in the sauce. Once everything is well mixed together, return the fried tofu back into the skillet and mix thoroughly so that it absorbs some of the flavors from the vegetables too.

Cooking Time & Servings

This quick vegetarian stir-fry recipe requires about 15 minutes of active cooking time. You can easily serve four people with this amount of ingredients, though feel free to adjust based on your household size or leftovers plans!

After all these steps are completed, you will have a beautifully prepared and delicious vegetable stir-fry ready for immediate consumption! Serve alongside some steamed rice or noodles if desired.

If there are any leftovers from this meal, they can be stored in an airtight container in the refrigerator where it should last up to four days. To reheat them later on, simply microwave until warm through; alternatively, you could pan-fry them again briefly for that crispy texture reminiscent of freshly cooked stir-fried vegetables.

Varying this basic recipe is easy; you can try adding different types of greens like spinach or kale instead of broccoli, substituting the teriyaki sauce with hoisin paste to give it a sweet and savory twist. Experimentation makes cooking fun too!

Enjoy your healthy and quick homemade meal! This vegetarian stir-fry not only saves time but also adds variety into your weeknight meals roster while keeping costs low.

Nutritional Benefits

This stir-fry provides a good mix of vitamins, minerals, protein sources from tofu along with dietary fiber thanks to the vegetables. It is particularly beneficial for those following plant-based diets seeking balanced nutrition without compromising on taste or convenience.