Heart-Healthy Sauteed Vegetables with Tofu

Elevate your weeknight dinners with this vibrant and nutritious recipe for Heart-Healthy Sautéed Vegetables with Tofu. Bursting with color and flavor, this dish features golden, crispy tofu cubes paired with an array of fresh vegetables like broccoli, red bell peppers, spinach, and carrots, all lightly seasoned with garlic, ginger, and a splash of low-sodium soy sauce. Cooked in heart-smart olive oil and finished with a sprinkle of sesame seeds and zesty lemon juice, this one-pan dish is as wholesome as it is delicious. Ready in just 35 minutes, it’s perfect for a quick, plant-based meal that’s high in protein, packed with antioxidants, and low in sodium. Serve as is or over a bed of quinoa or brown rice for a satisfying, well-rounded dinner.

Nutriscore Rating: 86/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 1 tbsp olive oil
• 1 medium red bell pepper
• 2 cups broccoli florets
• 1 large carrot
• 2 tbsp soy sauce, low sodium
• 2 cloves garlic
• 1 inch piece ginger
• 3 cups spinach
• 2 stalks green onion
• 1 tbsp sesame seeds
• 1 tbsp lemon juice
• 0.5 tsp salt
• 0.25 tsp black pepper

Directions

Step 1

Begin by draining the tofu and pressing it between paper towels to remove excess moisture. Cut the tofu into 1-inch cubes.

Step 2

Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat. Add the tofu cubes and sauté for about 8-10 minutes or until golden brown on all sides. Remove from the skillet and set aside.

Step 3

While the tofu is cooking, prepare the vegetables: thinly slice the red bell pepper, chop broccoli florets into bite-sized pieces, peel and thinly slice the carrot, mince the garlic, grate the ginger, and slice the green onions.

Step 4

In the same skillet used for the tofu, add the garlic and ginger, and sauté for about 1 minute until fragrant.

Step 5

Add the broccoli and carrot to the skillet. Cook for about 4-5 minutes until they begin to soften.

Step 6

Mix in the red bell pepper and cook for another 2-3 minutes.

Step 7

Stir in the spinach and continue to cook until wilted, about 1 minute.

Step 8

Return the tofu to the skillet and add the low-sodium soy sauce, stirring to combine everything evenly.

Step 9

Sprinkle with sesame seeds and cook for 1 more minute.

Step 10

Remove from heat, add lemon juice, and toss well. Season with salt and a pinch of black pepper to taste.

Step 11

Garnish with sliced green onions before serving.

Nutrition Facts

Serving size	(963.6g)

Amount per serving	% Daily Value*
Calories	927.3

Total Fat 52.0g	0%
Saturated Fat 7.9g	0%
Polyunsaturated Fat 3.5g
Cholesterol 0mg	0%
Sodium 2433.1mg	0%
Total Carbohydrate 49.2g	0%
Dietary Fiber 21.7g	0%
Total Sugars 12.9g
Protein 77.2g	0%

Vitamin D 0IU	0%
Calcium 2918.8mg	0%
Iron 15.7mg	0%
Potassium 2206.8mg	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: 48.1%

Protein: 31.7%

Carbs: 20.2%