Low Sodium Stir-Fried Tofu with Vegetables

Elevate your weeknight dinner with this flavorful and healthy Low Sodium Stir-Fried Tofu with Vegetables! Packed with vibrant broccoli, carrots, red bell peppers, and zucchini, this recipe brings color and crunch to your plate while keeping sodium levels in check. Extra-firm tofu is pan-fried to golden perfection and tossed in a light, savory sauce made with low-sodium soy sauce or coconut aminos, rice vinegar, and a hint of sesame oil. Fresh garlic and ginger add an aromatic punch, making every bite irresistibly delicious. Ready in just 35 minutes, this quick and nutritious stir-fry is perfect for pairing with steamed rice, quinoa, or enjoying on its own. Garnish with sesame seeds and green onions for a touch of elegance and extra flavor. Perfect for those seeking a low-sodium, plant-based, and veggie-packed meal that doesn’t compromise on taste!

Nutriscore Rating: 86/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 16 oz Extra-firm tofu
• 2 cups Broccoli florets
• 1 cup Carrots, thinly sliced
• 1 Red bell pepper, sliced
• 1 Zucchini, sliced into rounds
• 3 cloves Garlic, minced
• 1 tbsp Fresh ginger, grated
• 3 tbsp Low sodium soy sauce or coconut aminos
• 1 tbsp Rice vinegar
• 1 tbsp Sesame oil
• 1 tsp Cornstarch
• 3 tbsp Water
• 2 tbsp Olive oil
• 1 tsp Sesame seeds (optional, for garnish)
• 1 Green onions, sliced (optional, for garnish)

Directions

Step 1

1. Press the tofu for at least 15 minutes to remove excess moisture. Cut the tofu into 1-inch cubes.

Step 2

2. In a small bowl, whisk together the low sodium soy sauce (or coconut aminos), rice vinegar, sesame oil, cornstarch, and water to create the sauce. Set aside.

Step 3

3. 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 5–7 minutes, turning occasionally, until all sides are golden and slightly crispy. Remove the tofu from the skillet and set aside.

Step 4

4. Add the remaining 1 tablespoon of olive oil to the same skillet. Add the minced garlic and grated ginger and sauté for 30 seconds, until fragrant.

Step 5

5. Add the broccoli, carrots, red bell pepper, and zucchini to the skillet. Stir-fry the vegetables for 5–7 minutes, until they are tender-crisp.

Step 6

6. Return the tofu to the skillet and pour the prepared sauce over the tofu and vegetables. Stir everything together to coat evenly. Cook for an additional 2–3 minutes, allowing the sauce to thicken slightly.

Step 7

7. Remove from heat and garnish with sesame seeds and sliced green onions, if desired.

Step 8

8. Serve immediately with steamed rice, quinoa, or on its own. Enjoy!

Nutrition Facts

Serving size	(1204.0g)

Amount per serving	% Daily Value*
Calories	1279.5

Total Fat 80.9g	0%
Saturated Fat 12.2g	0%
Polyunsaturated Fat 8.5g
Cholesterol 0mg	0%
Sodium 1777.1mg	0%
Total Carbohydrate 65.1g	0%
Dietary Fiber 24.5g	0%
Total Sugars 20.6g
Protein 85.6g	0%

Vitamin D 0IU	0%
Calcium 3328.5mg	0%
Iron 16.6mg	0%
Potassium 2398.7mg	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: 54.7%

Protein: 25.7%

Carbs: 19.6%