Low Sodium Sauteed Vegetables with Tofu
Elevate your plant-based cooking with this Low Sodium Sautéed Vegetables with Tofu recipe—a vibrant, flavor-packed dish that's perfect for healthy weeknight dinners. Featuring golden-brown cubes of extra-firm tofu tossed with nutrient-rich vegetables like red bell peppers, zucchini, carrots, and broccoli florets, this recipe is a feast of colors and textures. Seasoned with aromatic garlic and ginger, a touch of low sodium soy sauce, and a hint of heat from red pepper flakes, every bite is as satisfying as it is heart-healthy. Ready in just 35 minutes, this quick, low-sodium meal is ideal for anyone looking to enjoy a wholesome, flavorful medley without compromising on nutrition. Serve warm and enjoy a guilt-free, delicious meal packed with plant-based protein and vibrant veggies!
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Ingredients
- 14 ounces extra-firm tofu
- 1 large red bell pepper
- 1 medium zucchini
- 1 large carrot
- 2 cups broccoli florets
- 2 tablespoons low sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- 3 cloves garlic
- 1 inch piece ginger
- 2 stalks scallions
- 0.5 teaspoon red pepper flakes
- 0.25 teaspoon freshly ground black pepper
Directions
Step 1
Begin by pressing the tofu to remove excess water. Wrap the tofu block in a clean kitchen towel and place a heavy skillet or book on top. Allow it to sit for about 20 minutes.
Step 2
While the tofu is being pressed, prepare your vegetables. Thinly slice the red bell pepper and zucchini. Peel and julienne the carrot. Mince the garlic cloves and grate the ginger. Chop the scallions, keeping the white and green parts separate.
Step 3
After the tofu has been pressed, cut it into 1-inch cubes.
Step 4
In a large non-stick skillet or wok, heat the olive oil over medium-high heat. Add the tofu cubes and sauté for 7-8 minutes, turning occasionally, until the tofu is golden brown on all sides. Remove the tofu from the skillet and set aside.
Step 5
In the same skillet, add the sesame oil. Once heated, add the garlic, ginger, and white part of the scallions. Sauté for about 30 seconds until fragrant.
Step 6
Add the red bell pepper, zucchini, carrot, and broccoli florets to the skillet and stir-fry for about 5 minutes, keeping the vegetables crisp-tender.
Step 7
Return the tofu to the skillet with the vegetables. Stir in the low sodium soy sauce and red pepper flakes. Continue to stir-fry for another 2 minutes to combine and heat through.
Step 8
Finish with a sprinkle of freshly ground black pepper and the green part of the scallions.
Step 9
Serve the sautéed vegetables and tofu warm. Enjoy your low sodium healthy meal!
Nutrition Facts
| Serving size | (1109.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1061.3 |
| Total Fat 61.5g | 0% |
| Saturated Fat 9.3g | 0% |
| Polyunsaturated Fat 7.4g | |
| Cholesterol 0mg | 0% |
| Sodium 3183.1mg | 0% |
| Total Carbohydrate 63.1g | 0% |
| Dietary Fiber 22.4g | 0% |
| Total Sugars 27.2g | |
| Protein 76.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 2910.7mg | 0% |
| Iron 15.1mg | 0% |
| Potassium 2163.1mg | 0% |
Source of Calories