Low Fat Stir-Fried Vegetables with Tofu

Packed with vibrant colors and bold flavors, this Low Fat Stir-Fried Vegetables with Tofu recipe is a healthy, quick, and satisfying dish perfect for weeknight dinners. Featuring a medley of crisp-tender broccoli, sweet red bell peppers, carrots, and sugar snap peas, this plant-based stir-fry is tossed with golden tofu cubes and a savory, tangy sauce made from low-sodium soy sauce and a hint of rice vinegar. With no added fats apart from an optional touch of sesame oil for flavor, it’s a low-calorie meal that’s as light as it is nourishing. Ready in just 35 minutes and served over hearty brown rice, it’s a protein-packed, vegan-friendly option that’s perfect for anyone looking to enjoy a wholesome, guilt-free dinner. This recipe is a must-try for fans of Asian-inspired cuisine who are seeking low-fat, nutrient-rich meal ideas.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 g Extra-firm tofu
• 1 Red bell pepper
• 200 g Broccoli florets
• 1 large Carrot
• 150 g Sugar snap peas
• 2 Garlic cloves
• 1 tbsp Fresh ginger
• 3 tbsp Low-sodium soy sauce
• 2 tbsp Rice vinegar
• 1 tsp Cornstarch
• 4 tbsp Vegetable broth (low fat)
• 1 tsp Sesame oil (optional, for flavor)
• 2 Scallions (green onions)
• 0.25 tsp Black pepper
• 2 cups Cooked brown rice (optional, for serving)

Directions

Step 1

Press the tofu for 15 minutes to remove excess moisture. Once pressed, cut it into bite-sized cubes.

Step 2

Chop the red bell pepper into strips, peel and slice the carrot into thin rounds, and prepare broccoli into bite-sized florets. Trim the sugar snap peas, if necessary. Mince the garlic and grate the ginger.

Step 3

In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, and cornstarch. Set aside.

Step 4

Heat a large nonstick skillet or wok over medium-high heat. Add 2 tablespoons of vegetable broth to the pan to prevent sticking. Add the tofu cubes and cook for 4-5 minutes, flipping occasionally, until the edges are slightly golden. Remove the tofu and set aside.

Step 5

In the same pan, add 2 more tablespoons of vegetable broth. Add the garlic and ginger, sautéing for 30 seconds until fragrant.

Step 6

Add the broccoli, carrot, red bell pepper, and sugar snap peas to the pan. Stir-fry the vegetables for 5-6 minutes, stirring frequently, until they are crisp-tender. Add more vegetable broth as needed to prevent sticking.

Step 7

Return the tofu to the pan and pour in the soy sauce mixture. Stir well to coat everything evenly. Cook for another 2-3 minutes, allowing the sauce to thicken slightly.

Step 8

Turn off the heat and drizzle with sesame oil if desired, for added flavor. Sprinkle with chopped scallions and a pinch of black pepper.

Step 9

Serve immediately over cooked brown rice, if desired.

Nutrition Facts

Serving size	(1515.9g)

Amount per serving	% Daily Value*
Calories	1349.4

Total Fat 40.9g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 1932.3mg	0%
Total Carbohydrate 160.7g	0%
Dietary Fiber 35.9g	0%
Total Sugars 21.0g
Protein 95.5g	0%

Vitamin D 0IU	0%
Calcium 2968.4mg	0%
Iron 19.8mg	0%
Potassium 1701.0mg	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: 26.4%

Protein: 27.4%

Carbs: 46.1%