Heart-Healthy Savory Stir-Fried Tofu with Vegetables

Delight in the vibrant flavors and wholesome goodness of this Heart-Healthy Savory Stir-Fried Tofu with Vegetables. Packed with protein-rich extra-firm tofu and a colorful array of crisp, nutrient-dense vegetables like broccoli, snap peas, and bell peppers, this dish is a delicious way to fuel your body. The tofu is perfectly pan-seared to a golden brown and tossed in a fragrant sauce of low-sodium soy sauce, sesame oil, garlic, and fresh ginger, ensuring every bite bursts with bold umami flavor. Served over a bed of nutty brown rice and finished with green onions and toasted sesame seeds, this easy-to-make stir-fry is low in sodium and high in heart-friendly benefits. Ready in just 45 minutes, this plant-based meal is a crowd-pleaser perfect for busy weeknights or meal prep.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 3 tbsp low-sodium soy sauce
• 2 tsp sesame oil
• 2 tsp rice vinegar
• 3 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 2 cups broccoli florets
• 1 large carrot, sliced
• 1 medium red bell pepper, sliced
• 1 cup snap peas
• 2 stalks green onions, sliced
• 2 cups brown rice
• 1 tbsp olive oil
• 0.25 cup low-sodium vegetable broth
• 2 tsp toasted sesame seeds
• 0.25 tsp black pepper

Directions

Step 1

Start by pressing the tofu to remove excess moisture. Wrap the tofu block in paper towels and place it on a plate. Set a heavy object like a cast iron skillet on top and press for at least 15 minutes.

Step 2

While the tofu is pressing, prepare your veggies: cut broccoli into bite-sized florets, slice the carrot into thin rounds, slice the red bell pepper, and trim the snap peas.

Step 3

In a small bowl, mix together the low-sodium soy sauce, sesame oil, rice vinegar, minced garlic, and grated ginger to create the sauce. Set aside.

Step 4

Once the tofu is pressed, cut it into cubes and sprinkle black pepper over them.

Step 5

Heat a large non-stick skillet or wok over medium-high heat. Add 1/2 tablespoon of olive oil and swirl to coat the pan.

Step 6

Add the tofu cubes to the pan and cook for about 7-10 minutes, turning occasionally, until they are golden brown on all sides. Remove the tofu from the pan and set aside.

Step 7

In the same pan, add the remaining 1/2 tablespoon of olive oil. Add the broccoli, carrot, red bell pepper, and snap peas. Stir-fry for 4-5 minutes until the vegetables are tender-crisp.

Step 8

Pour the prepared sauce over the vegetables and add the tofu back to the pan. Stir well to coat everything in the sauce.

Step 9

Add the low-sodium vegetable broth and bring the mixture to a gentle simmer. Cook for an extra 2 minutes until the sauce thickens slightly and everything is heated through.

Step 10

Serve the stir-fried tofu and vegetables over cooked brown rice. Garnish with sliced green onions and a sprinkle of toasted sesame seeds.

Nutrition Facts

Serving size	(1533.4g)

Amount per serving	% Daily Value*
Calories	1651.0

Total Fat 80.3g	0%
Saturated Fat 12.1g	0%
Polyunsaturated Fat 13.0g
Cholesterol 0mg	0%
Sodium 1728.9mg	0%
Total Carbohydrate 152.3g	0%
Dietary Fiber 30.8g	0%
Total Sugars 21.3g
Protein 92.5g	0%

Vitamin D 0IU	0%
Calcium 3031.9mg	0%
Iron 21.1mg	0%
Potassium 1795.5mg	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: 42.5%

Protein: 21.7%

Carbs: 35.8%