Heart-Healthy Stir-Fried Vegetables with Tofu

Brighten up your dinner table with this vibrant and nutrient-packed Heart-Healthy Stir-Fried Vegetables with Tofu! This easy, 30-minute recipe is a delicious medley of crispy broccoli, sweet red bell peppers, crunchy snap peas, and tender tofu cubes, all tossed in a savory, low-sodium stir-fry sauce infused with garlic and fresh ginger. Perfect for vegetarians and health-conscious eaters, this dish is low in cholesterol and full of vitamins, fiber, and plant-based protein. A splash of sesame oil and a sprinkle of toasted sesame seeds lend a nutty finish, making it as flavorful as it is wholesome. Serve it solo or over brown rice or quinoa for a heart-healthy, satisfying meal that’s both quick and irresistibly good!

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 14 ounces Firm tofu
• 2 cups Broccoli florets
• 1 medium Red bell pepper
• 1 large Carrot
• 1 cup Snap peas
• 3 cloves Garlic
• 1 teaspoon Fresh ginger
• 2 tablespoons Low-sodium soy sauce
• 1 tablespoon Rice vinegar
• 1 teaspoon Sesame oil
• 1 tablespoon Olive oil
• 1 teaspoon Cornstarch
• 3 tablespoons Water
• 1 teaspoon Toasted sesame seeds
• 1 pinch Black pepper

Directions

Step 1

Press the firm tofu to remove excess moisture. Wrap it in a clean kitchen towel and place a heavy object on top for 10 minutes. Then cut the tofu into 1-inch cubes.

Step 2

Prepare the vegetables: Cut the broccoli into bite-sized florets, thinly slice the red bell pepper, peel and slice the carrot, and trim the ends off the snap peas.

Step 3

Mince the garlic and grate the fresh ginger.

Step 4

In a small bowl, mix the low-sodium soy sauce, rice vinegar, sesame oil, cornstarch, and water. Stir until the cornstarch is fully dissolved to create a stir-fry sauce.

Step 5

Heat the olive oil in a large non-stick skillet or wok over medium heat.

Step 6

Add the tofu cubes to the skillet in a single layer. Cook for 2–3 minutes on each side until golden brown, then remove the tofu and set aside.

Step 7

In the same skillet, add the garlic and ginger. Sauté for 30 seconds until fragrant.

Step 8

Add the broccoli, red bell pepper, carrot, and snap peas to the skillet. Stir-fry the vegetables for 3–4 minutes, stirring occasionally, until they are tender but still crisp.

Step 9

Return the tofu to the skillet and pour in the stir-fry sauce. Stir everything together until the sauce thickens slightly and evenly coats the vegetables and tofu, about 2 minutes.

Step 10

Season with a pinch of black pepper and remove from heat.

Step 11

Sprinkle the stir-fry with toasted sesame seeds before serving.

Step 12

Serve immediately as-is or over a bed of brown rice or quinoa for a complete meal.

Nutrition Facts

Serving size	(1063.6g)

Amount per serving	% Daily Value*
Calories	807.0

Total Fat 48.4g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 7.2g
Cholesterol 0mg	0%
Sodium 1172.6mg	0%
Total Carbohydrate 50.3g	0%
Dietary Fiber 18.2g	0%
Total Sugars 19.3g
Protein 59.0g	0%

Vitamin D 0IU	0%
Calcium 840.3mg	0%
Iron 13.0mg	0%
Potassium 1046.0mg	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: 49.9%

Protein: 27.0%

Carbs: 23.1%