Low Carb Stir-Fried Vegetables with Tofu

Packed with flavor and loaded with nutrients, this Low Carb Stir-Fried Vegetables with Tofu recipe is a quick and healthy dinner option perfect for weeknights. Featuring crispy golden tofu, vibrant zucchini, broccoli, bell peppers, and mushrooms sautéed to perfection in a fragrant blend of garlic, freshly grated ginger, and sesame oil, this dish is a plant-based powerhouse. With just 30 minutes from start to finish, it's a low-carb, gluten-free delight that's as easy to make as it is delicious. Finished with a drizzle of soy sauce and a sprinkle of sesame seeds and scallions, this stir-fry is perfect served on its own or alongside cauliflower rice for a wholesome, satisfying meal.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 14 oz firm tofu
• 1 medium zucchini
• 2 cups broccoli florets
• 1 large bell pepper
• 1 cup mushrooms
• 2 tablespoons olive oil
• 3 tablespoons soy sauce (low-sodium, gluten-free if needed)
• 1 teaspoon sesame oil
• 1 teaspoon ginger (freshly grated)
• 2 cloves garlic (minced)
• 0.25 teaspoon red pepper flakes (optional)
• 1 tablespoon sesame seeds (for garnish)
• 2 stalks scallions (sliced, for garnish)

Directions

Step 1

Press the tofu: Wrap the tofu block in a clean kitchen towel and place a heavy object (like a skillet or cookbook) on top. Let it sit for 10-15 minutes to remove excess moisture.

Step 2

Cut the pressed tofu into 1-inch cubes and set aside.

Step 3

Wash and prepare the vegetables: Slice the zucchini into half-moons, cut the bell pepper into thin strips, and clean and quarter the mushrooms. Break the broccoli into bite-sized florets.

Step 4

Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat. Add the tofu cubes and cook for 4-5 minutes on each side until golden and crispy. Remove and set aside on a plate.

Step 5

Add the remaining 1 tablespoon of olive oil to the skillet. Toss in the garlic, ginger, and red pepper flakes (if using) and sauté for 30 seconds until fragrant.

Step 6

Add the broccoli, bell pepper, mushrooms, and zucchini to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.

Step 7

Return the cooked tofu to the skillet and drizzle with soy sauce and sesame oil. Toss everything well to combine and heat through for 1-2 minutes.

Step 8

Remove from heat and serve immediately. Garnish with sesame seeds and sliced scallions.

Nutrition Facts

Serving size	(1249.5g)

Amount per serving	% Daily Value*
Calories	1069.5

Total Fat 72.6g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 11.4g
Cholesterol 0mg	0%
Sodium 3736.3mg	0%
Total Carbohydrate 59.1g	0%
Dietary Fiber 17.9g	0%
Total Sugars 30.0g
Protein 63.3g	0%

Vitamin D 0IU	0%
Calcium 875.4mg	0%
Iron 11.2mg	0%
Potassium 2321.0mg	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: 57.2%

Protein: 22.2%

Carbs: 20.7%