Low Fat Savory Stir Fry Tofu

Light, flavorful, and packed with nutritious veggies, this Low Fat Savory Stir Fry Tofu is the ultimate quick and healthy dinner option. Highlighting protein-rich extra-firm tofu and colorful vegetables like red bell peppers, broccoli, and carrots, this dish comes together in just 35 minutes. A simple, umami-packed sauce made with low-sodium soy sauce, rice vinegar, fresh ginger, and garlic creates a perfectly balanced glaze without excess fat or sodium. Sautéed to golden perfection, the tofu cubes pair beautifully with tender-crisp veggies, all topped with sesame seeds and green onions for added texture and flavor. Serve on its own or over steamed rice or quinoa for a wholesome, plant-based meal that’s low-fat yet incredibly satisfying. Perfect for weeknights, this recipe is as delicious as it is nutritious, meeting the needs of vegan, low-fat, and health-conscious eaters alike.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 ounces Extra-firm tofu
• 3 tablespoons Low-sodium soy sauce
• 2 tablespoons Rice vinegar
• 1 tablespoon Cornstarch
• 1 tablespoon Ginger, minced
• 3 cloves Garlic, minced
• 1 medium Red bell pepper, sliced
• 2 cups Broccoli florets
• 1 medium Carrot, julienned
• 2 stalks Green onions, sliced
• 2 teaspoons Sesame oil
• 1 cup Water
• 1 tablespoon Sesame seeds

Directions

Step 1

Drain and press the tofu to remove excess moisture. Once pressed, cut the tofu into 1-inch cubes.

Step 2

In a small bowl, combine the soy sauce, rice vinegar, ginger, and garlic. Set aside.

Step 3

In another bowl, dissolve the cornstarch in 2 tablespoons of water and add it to the soy sauce mixture. This will thicken the sauce slightly when cooking.

Step 4

Heat a large non-stick skillet or wok over medium heat and add 1 teaspoon of sesame oil. Once hot, add the tofu cubes and sauté for about 3-4 minutes on each side until golden brown. Remove tofu from the pan and set aside.

Step 5

In the same skillet, add the remaining 1 teaspoon of sesame oil. Add the sliced red bell pepper, broccoli florets, and julienned carrot. Stir fry the vegetables for about 4-5 minutes until they are tender-crisp.

Step 6

Return the tofu to the skillet with the vegetables. Give the soy sauce mixture a quick stir and pour it over the tofu and vegetables.

Step 7

Increase the heat to medium-high and stir everything together, cooking for another 2-3 minutes, until the sauce has thickened and everything is heated through.

Step 8

Sprinkle with sliced green onions and sesame seeds before serving.

Step 9

Serve hot as is, or over cooked rice or quinoa for a more filling meal.

Nutrition Facts

Serving size	(1164.3g)

Amount per serving	% Daily Value*
Calories	1064.8

Total Fat 65.4g	0%
Saturated Fat 9.5g	0%
Polyunsaturated Fat 13.7g
Cholesterol 0mg	0%
Sodium 1678.1mg	0%
Total Carbohydrate 54.7g	0%
Dietary Fiber 19.8g	0%
Total Sugars 13.4g
Protein 79.0g	0%

Vitamin D 0IU	0%
Calcium 2883.4mg	0%
Iron 15.8mg	0%
Potassium 1547.9mg	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: 52.4%

Protein: 28.1%

Carbs: 19.5%