Low Sodium Stir-Fried Vegetables with Tofu

Whip up a vibrant and healthy dinner with this Low Sodium Stir-Fried Vegetables with Tofu recipe, a perfect choice for those seeking a flavorful yet heart-friendly meal. Packed with fresh, colorful veggies like broccoli, red bell pepper, snow peas, and shiitake mushrooms, this dish highlights natural flavors without relying on excess salt. Crispy golden tofu cubes add plant-based protein, while a light yet savory sauce made with low-sodium soy sauce (or coconut aminos), toasted sesame oil, and rice vinegar brings it all together. The quick 35-minute prep-and-cook time makes it an ideal weeknight option, and it pairs beautifully with steamed brown rice or quinoa for a satisfying and nutritious meal. For an extra boost of texture and flavor, a sprinkle of nutty sesame seeds finishes off this irresistible stir-fry.

Nutriscore Rating: 88/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz Extra-firm tofu
• 2 cups Broccoli florets
• 1 large Red bell pepper
• 1 large Carrot
• 1 cup Snow peas
• 1 cup Shiitake mushrooms
• 3 cloves Garlic
• 1 inch Fresh ginger
• 2 tbsp Low-sodium soy sauce or coconut aminos
• 1 tbsp Rice vinegar
• 1 tbsp Toasted sesame oil
• 2 tsp Cornstarch
• 3 tbsp Water
• 1 tbsp Sesame seeds
• 1 tbsp Neutral cooking oil (e.g., avocado or grapeseed oil)

Directions

Step 1

Press the tofu to remove excess moisture: Wrap the tofu block in a clean kitchen towel and place a heavy object (like a skillet) on top for 15 minutes. Once pressed, cut the tofu into 1-inch cubes.

Step 2

While the tofu is pressing, prepare the vegetables: Cut the broccoli into small florets, thinly slice the red bell pepper, peel and julienne the carrot, trim the ends of the snow peas, and slice the shiitake mushrooms. Mince the garlic and finely grate the ginger.

Step 3

In a small bowl, prepare the stir-fry sauce: Mix the low-sodium soy sauce or coconut aminos, rice vinegar, sesame oil, cornstarch, and water until smooth. Set aside.

Step 4

Heat a large non-stick skillet or wok over medium-high heat. Add the neutral cooking oil and swirl to coat the pan.

Step 5

Add the tofu cubes to the pan in a single layer. Cook for 4-5 minutes, turning occasionally, until lightly golden on all sides. Remove the tofu from the pan and set aside.

Step 6

In the same pan, add another small splash of oil if needed. Sauté the garlic and ginger for 30 seconds until fragrant.

Step 7

Add the broccoli, carrots, and bell pepper, and stir-fry for 2-3 minutes. Then toss in the shiitake mushrooms and snow peas. Stir-fry for another 2-3 minutes until the vegetables are tender but still crisp.

Step 8

Lower the heat to medium and return the cooked tofu to the pan. Pour the stir-fry sauce over the tofu and vegetables, stirring well to coat everything evenly. Cook for 1-2 minutes until the sauce thickens slightly.

Step 9

Remove from heat and sprinkle with sesame seeds.

Step 10

Serve immediately on its own or over steamed brown rice, quinoa, or a bed of cauliflower rice for a complete meal.

Nutrition Facts

Serving size	(1089.6g)

Amount per serving	% Daily Value*
Calories	1092.0

Total Fat 65.9g	0%
Saturated Fat 9.7g	0%
Polyunsaturated Fat 2.1g
Cholesterol 0mg	0%
Sodium 1176.0mg	0%
Total Carbohydrate 61.1g	0%
Dietary Fiber 23.7g	0%
Total Sugars 17.0g
Protein 78.4g	0%

Vitamin D 12.6IU	0%
Calcium 2893.9mg	0%
Iron 16.6mg	0%
Potassium 2012.8mg	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: 51.5%

Protein: 27.2%

Carbs: 21.2%