Stir-Fry Vegetables With Baked Tofu
A vibrant stir-fry featuring baked tofu and crisp vegetables, infused with garlic and ginger, perfect for a quick, nutritious, and flavorful meat-free meal.
Ingredients
Instructions
- Slice the baked tofu into 1/8 to 1/4-inch thick pieces.
- Cut broccoli florets into approximately 3/4-inch long pieces.
- Peel the carrot and slice it diagonally.
- Slice the onion vertically into thin strips.
- Prepare the sauce by combining hot water, cornstarch, soy sauce, and grated ginger.
- Heat olive oil in a wok or large skillet over medium-high heat.
- Add chopped garlic and sliced onion; sauté until fragrant, about 1 minute.
- Add the sliced tofu, broccoli, carrot, and cashews; stir-fry until vegetables are tender and tofu is heated through, about 5-7 minutes.
- Pour the sauce over the stir-fry and cook for another 1-2 minutes until the sauce thickens.
- Serve hot, garnished as desired.
Tips & Substitutions
For a more colorful stir-fry, feel free to add bell peppers or snap peas. If you prefer a spicier kick, consider adding a splash of chili sauce or some crushed red pepper flakes. You can substitute the baked tofu with tempeh or seitan for a different texture. Adjust the soy sauce to taste; a low-sodium version works well if you're watching your salt intake.
Serving Suggestions
Serve this stir-fry over steamed rice or quinoa for a complete meal. It pairs beautifully with Chicken With Sweet And Sour Sauce or a side of spring rolls for a more extensive feast. For a fresh touch, garnish with sliced green onions or sesame seeds before serving.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave in short intervals, stirring in between, until heated through. Alternatively, you can reheat in a skillet over medium heat, adding a splash of water to help steam the vegetables back to life.
Nutrition & Diet Analysis (per serving)
Each serving of Stir-Fry Vegetables With Baked Tofu contains roughly 1325 calories, with 20g protein, 107g carbohydrates, and 94g fat. It is an excellent source of vitamin A (98% of the Daily Value), dietary fiber (51% of the Daily Value), and iron (44% of the Daily Value), and a good source of calcium and vitamin C. Note that it is relatively high in sodium, at 2595mg per serving (113% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh vegetables instead of frozen for this stir-fry?
Absolutely! Fresh vegetables like bell peppers, zucchini, or snap peas can enhance the flavor and texture of your stir-fry. Just make sure to cut them into uniform sizes for even cooking, and adjust the cooking time accordingly to ensure everything is tender yet crisp.
How can I make this recipe gluten-free?
To make this stir-fry gluten-free, simply substitute the soy sauce with tamari, which is a gluten-free alternative. Additionally, ensure that your baked tofu is labeled gluten-free, as some brands may contain wheat.
What can I serve with this dish to make it more filling?
To make this meal more filling, you can serve it alongside steamed jasmine rice or brown rice. For a low-carb option, consider cauliflower rice. Adding a side of dumplings or a fresh salad can also complement the flavors beautifully and provide a variety of textures.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).