Heart-Healthy Mixed Vegetables with Tofu Stir-Fry
Bursting with vibrant colors and wholesome ingredients, this Heart-Healthy Mixed Vegetables with Tofu Stir-Fry is a deliciously nutritious meal that’s perfect for busy weeknights. Featuring golden-brown tofu cubes, crisp-tender broccoli, snap peas, and carrots, all coated in a flavorful ginger-garlic soy sauce, this recipe is a celebration of plant-based goodness. Low-sodium soy sauce and vegetable broth keep it heart-smart, while sesame oil adds a rich, aromatic touch. Ready in just 35 minutes, this easy stir-fry is served over fluffy brown rice for a fiber-packed, satisfying dish that's as good for your soul as it is for your heart. Garnish with fresh cilantro and a sprinkle of sesame seeds for a restaurant-quality finish! Perfect for those seeking healthy, vegan, and low-calorie recipes without compromising on taste.
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Ingredients
- 14 oz firm tofu
- 2 tbsp low-sodium soy sauce
- 1 tbsp sesame oil
- 2 cloves fresh garlic, minced
- 1 tbsp fresh ginger, minced
- 1 red bell pepper, sliced
- 2 cups broccoli florets
- 2 carrots, thinly sliced
- 1 cup snap peas
- 1 can water chestnuts, sliced
- 0.25 cup low-sodium vegetable broth
- 1 tsp cornstarch
- 3 cups cooked brown rice
- 0.25 cup fresh cilantro, chopped (optional)
- 1 tsp sesame seeds (optional)
Directions
Step 1
Drain the tofu and press it between paper towels to remove excess moisture. Cut into 1-inch cubes.
Step 2
In a large non-stick pan or wok, heat the sesame oil over medium-high heat. Add the tofu cubes and sauté them until they are golden brown on all sides. This should take about 5-7 minutes. Remove the tofu and set it aside.
Step 3
In the same pan, add garlic and ginger, cooking for about 30 seconds until fragrant. Add red bell pepper, broccoli, and carrots. Stir-fry for 3-4 minutes.
Step 4
Add snap peas and water chestnuts to the pan, continuing to stir-fry for another 3 minutes until all vegetables are tender-crisp.
Step 5
In a small bowl, mix the low-sodium vegetable broth and cornstarch until smooth. Stir this mixture into the pan along with the low-sodium soy sauce.
Step 6
Return the tofu to the pan and toss everything together gently. Cook for an additional 2-3 minutes, allowing the sauce to thicken and the ingredients to be well-coated.
Step 7
Serve the stir-fry hot over the cooked brown rice.
Step 8
Garnish with fresh cilantro and sesame seeds, if desired.
Nutrition Facts
| Serving size | (2021.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1680.0 |
| Total Fat 41.4g | 0% |
| Saturated Fat 6.2g | 0% |
| Polyunsaturated Fat 8.0g | |
| Cholesterol 0mg | 0% |
| Sodium 2528.4mg | 0% |
| Total Carbohydrate 267.8g | 0% |
| Dietary Fiber 39.0g | 0% |
| Total Sugars 38.9g | |
| Protein 80.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 946.7mg | 0% |
| Iron 17.9mg | 0% |
| Potassium 3428.6mg | 0% |
Source of Calories