Tofu with Vegetables- A delicious recipe

"Whip up a colourful tofu and vegetable stir-fry—crispy tofu cubes tossed with fresh veggies in a savoury garlic-soy sauce. A quick, protein-packed vegan meal."

This is a delightful dish that combines the goodness of tofu with vibrant, crunchy vegetables, creating a meal that is both nutritious and flavourful. This dish is perfect for those looking for a quick, healthy, and satisfying meal that can be prepared in under 30 minutes. Whether you are a vegetarian or simply want to incorporate more plant-based meals into your diet, this recipe is a fantastic choice. 

Tofu with Vegetables

Why Stir-Fried Tofu with Vegetables?

Stir-frying is a popular cooking method that retains the nutrients of vegetables while enhancing their natural flavours. Tofu, a protein-rich ingredient, absorbs the aroma of the sauce and seasonings, making it a versatile addition to any meal. This dish is not only easy to prepare but also customisation, allowing you to use whatever vegetables you have on hand.

Ingredients:

To make this delicious stir-fry, you will need: 

Fresh Tofu

• 1 block of firm tofu, cubed
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 clove garlic, minced
• 1 inch ginger, grated
• 1 carrot, julienned
• 1 bell pepper, thinly sliced
• A handful of snap peas
• 2 tablespoons vegetable oil
• A pinch of sesame seeds
• Cooked rice (optional, for serving)

Step-by-Step Instructions

Step 1: Marinate the Tofu

Start by cutting the tofu into bite-sized cubes. In a bowl, mix soy sauce and sesame oil, then add the tofu cubes. Let them marinate for 15 minutes to absorb the flavours.

Step 2: Prepare the Vegetables

While the tofu is marinating, wash and chop the vegetables. Julienne the carrot, slice the bell pepper, and trim the snap peas. Having all ingredients ready before cooking ensures a smooth stir-frying process.

Sliced Pepper

Step 3: Heat the Oil

In a large pan or wok, heat vegetable oil over medium-high heat. Stir-frying requires high heat to cook ingredients quickly while preserving their texture.

Step 4: Stir-Fry the Aromatics

Add minced garlic and grated ginger to the hot oil. Stir-fry for about 30 seconds until fragrant. These ingredients form the base of the dish, infusing it with a rich aroma.

Step 5: Cook the Tofu

Add the marinated tofu to the pan and stir-fry until it turns golden brown on all sides. This step enhances the texture of the tofu, making it slightly crispy on the outside while remaining soft inside. Once done, remove the tofu from the pan and set it aside.

Step 6: Stir-Fry the Vegetables

In the same pan, add a little more oil if needed. Toss in the carrot, bell pepper, and snap peas. Stir-fry for 2-3 minutes until the vegetables are slightly softened but still crisp.

Step 7: Combine Everything

Return the crispy tofu to the pan and pour in the remaining soy sauce. Stir everything gently yet thoroughly, ensuring every ingredient is coated. Let it cook for another minute until the sauce thickens and clings to the tofu and vegetables.

Step 8: Garnish and Serve

Turn off the heat and sprinkle sesame seeds over the dish. For an extra layer of flavour, add chopped spring onions and a touch of chilli flakes. Serve hot over steamed rice or noodles, making sure to enjoy every bite.

Health Benefits of Stir-Fried Tofu with Vegetables

This dish is packed with nutrients, making it a great addition to a balanced diet: High in Protein – Tofu is an excellent source of plant-based protein, essential for muscle growth and repair.

Rich in Fibre – Vegetables like carrots and snap peas provide dietary fibre, aiding digestion.

Low in Calories – This dish is light yet filling, making it ideal for weight management.

Heart-Healthy – Sesame oil and tofu contain healthy fats that support cardiovascular health.

Boosts Immunity – Garlic and ginger have anti-inflammatory properties that strengthen the immune system.

Variations & Customisation -One of the best things about this dish is its versatility. 

Here are some ways to customise it: 

Spicy Version – Add red chilli flakes or Sriracha sauce for a fiery kick.

Sweet & Sour Twist – Mix in pineapple chunks and a splash of vinegar for a tangy taste.

Nutty Flavour – Sprinkle crushed peanuts or cashews for added crunch.
Vegan Version – Ensure all ingredients, including soy sauce, are vegan-friendly.

Tips for the Perfect Stir-Fry Use High Heat – Stir-frying requires quick cooking at high temperatures to retain the crunchiness of vegetables.

Don’t Overcrowd the Pan – Cook in batches if necessary to ensure even cooking.

Press the Tofu – Removing excess moisture from tofu before cooking helps achieve a firmer texture.

Experiment with Sauces – Try hoisin sauce, oyster sauce, or teriyaki sauce for different flavour profiles.

Final Thoughts

Stir-Fried Tofu with Vegetables is a simple yet deeply satisfying dish that effortlessly balances flavour, texture, and nutrition. Whether you’re craving something light yet filling or looking for a quick weeknight meal, this dish delivers everything you need in just one pan.

"This tofu and vegetable stir-fry is a quick, healthy dinner made with crispy tofu, vibrant veggies, and a savory garlic-soy glaze. It’s vegan, satisfying, and perfect for busy weeknights."