Heart-Healthy Delicious Stir-Fried Tofu

Elevate your weeknight dinner game with this Heart-Healthy Delicious Stir-Fried Tofu, a vibrant, plant-based dish bursting with flavor and packed with nutrition. This quick and easy recipe features protein-rich, golden-brown tofu cubes stir-fried with colorful, tender-crisp vegetables like red bell peppers, broccoli, and carrots. Infused with the aromatic blend of garlic, fresh ginger, and low-sodium soy sauce, this recipe keeps the sodium in check while delivering rich umami flavor. A light sesame-ginger sauce ties everything together, creating a perfect balance of savory and slight sweetness. Garnished with a sprinkle of sesame seeds and ready in just 35 minutes, this wholesome stir-fry is excellent when served on its own or over a bed of brown rice or quinoa for a satisfying, complete meal. Whether you're managing your heart health or just looking for a delicious, plant-powered dinner, this recipe is a must-try!

Nutriscore Rating: 87/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 ounces Extra-firm tofu
• 3 tablespoons Low-sodium soy sauce
• 1 tablespoon Toasted sesame oil
• 1 tablespoon Olive oil
• 2 cloves Garlic, minced
• 1 teaspoon Fresh ginger, grated
• 1 medium Red bell pepper, sliced
• 2 cups Broccoli florets
• 2 medium Carrots, julienned
• 3 stalks Green onions, sliced
• 0.25 cup Low-sodium vegetable broth
• 1 teaspoon Cornstarch
• 0.25 teaspoon Black pepper
• 1 tablespoon Sesame seeds, for garnish

Directions

Step 1

Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object on top to press out excess moisture for about 10 minutes. Then, cut the tofu into 1-inch cubes.

Step 2

In a small bowl, mix 2 tablespoons of soy sauce, toasted sesame oil, and black pepper. Toss the tofu cubes in the marinade and let them sit while you prepare the rest of the ingredients.

Step 3

In another small bowl, combine the remaining tablespoon of soy sauce with the vegetable broth and cornstarch. Stir until the cornstarch is dissolved; set aside.

Step 4

Heat olive oil in a large non-stick skillet or wok over medium-high heat. Add the marinated tofu cubes and cook until they are golden brown on all sides, about 6-8 minutes. Remove the tofu from the skillet and set aside.

Step 5

In the same skillet, add the minced garlic and grated ginger. Stir-fry for about 30 seconds until fragrant.

Step 6

Add the sliced red bell pepper, broccoli florets, and julienned carrots to the skillet. Stir-fry for about 5 minutes until the vegetables are tender-crisp.

Step 7

Return the tofu to the skillet along with the sliced green onions. Stir to combine with the vegetables.

Step 8

Pour the broth mixture into the skillet, stirring continuously until the sauce thickens and evenly coats the tofu and vegetables, about 2 minutes.

Step 9

Remove from heat and transfer the stir-fried tofu to a serving platter. Garnish with sesame seeds before serving.

Step 10

Serve immediately, alone or with a side of brown rice or quinoa for a complete meal.

Nutrition Facts

Serving size	(996.6g)

Amount per serving	% Daily Value*
Calories	1061.5

Total Fat 65.0g	0%
Saturated Fat 9.6g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1731.1mg	0%
Total Carbohydrate 55.1g	0%
Dietary Fiber 21.5g	0%
Total Sugars 15.7g
Protein 79.4g	0%

Vitamin D 0IU	0%
Calcium 2974.5mg	0%
Iron 17.0mg	0%
Potassium 1763.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 52.1%

Protein: 28.3%

Carbs: 19.6%