Heart-Healthy Savory Stir Fry Tofu

Elevate your weeknight dinners with this vibrant and nutritious Heart-Healthy Savory Stir Fry Tofu! Packed with crisp-tender vegetables like broccoli, snap peas, and bell peppers, and enriched by the bold flavors of garlic, ginger, and a zesty soy-lime sauce, this dish is a perfect blend of taste and wellness. The extra firm tofu is marinated and pan-seared to golden perfection, creating a satisfying texture that pairs beautifully with the wholesome base of fluffy brown rice. Featuring heart-smart ingredients like low-sodium soy sauce and vegetable broth, this easy stir-fry comes together in just 40 minutes, making it an ideal go-to for wholesome, plant-based meals. Serve it fresh from the skillet for a flavorful, guilt-free dinner that delights the palate while nourishing your health! Perfect for anyone seeking a delicious, low-sodium, high-protein vegan option.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 14 oz extra firm tofu
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 2 cloves minced garlic
• 1 tablespoon fresh ginger
• 1 medium red bell pepper
• 2 cups broccoli florets
• 1 large carrot
• 1 cup snap peas
• 2 stalks scallions
• 1 cup low-sodium vegetable broth
• 1 tablespoon cornstarch
• 1 tablespoon fresh lime juice
• 0.5 teaspoon crushed red pepper flakes
• 2 cups brown rice
• 3 tablespoons cold water

Directions

Step 1

Start by draining the tofu. Press it using paper towels or a clean kitchen towel to remove excess moisture, then cut it into 1-inch cubes.

Step 2

In a large mixing bowl, combine 2 tablespoons of low-sodium soy sauce with the cubed tofu, tossing to coat. Let it marinate for about 10 minutes.

Step 3

While the tofu marinates, rinse the brown rice and cook according to package instructions. Once cooked, set aside and keep warm.

Step 4

Heat the sesame oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes, stirring occasionally. Remove the tofu from the pan and set aside.

Step 5

In the same skillet, add minced garlic and ginger, stir frying for about 30 seconds until fragrant.

Step 6

Add the chopped red bell pepper, broccoli florets, sliced carrot, snap peas, and chopped scallions to the skillet. Stir fry for 5-7 minutes, or until vegetables are crisp-tender.

Step 7

Meanwhile, in a small bowl, whisk together the vegetable broth, remaining 1 tablespoon of low-sodium soy sauce, cornstarch, and cold water to make a slurry.

Step 8

Pour the sauce mixture into the stir fry, stirring well to coat all the vegetables. Cook for an additional 2 minutes until the sauce has thickened.

Step 9

Return the tofu to the skillet, add lime juice, and sprinkle with crushed red pepper flakes, tossing everything to combine well.

Step 10

Serve the stir fry over the cooked brown rice and enjoy your heart-healthy meal!

Nutrition Facts

Serving size	(1738.7g)

Amount per serving	% Daily Value*
Calories	1415.1

Total Fat 52.8g	0%
Saturated Fat 8.1g	0%
Polyunsaturated Fat 5.8g
Cholesterol 0mg	0%
Sodium 1946.5mg	0%
Total Carbohydrate 153.7g	0%
Dietary Fiber 30.4g	0%
Total Sugars 20.5g
Protein 91.4g	0%

Vitamin D 0IU	0%
Calcium 2978.7mg	0%
Iron 20.3mg	0%
Potassium 1878.8mg	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: 32.6%

Protein: 25.1%

Carbs: 42.2%