Low Sodium Tofu Stir-Fry

Bright, colorful, and bursting with flavor, this Low Sodium Tofu Stir-Fry is the ultimate guilt-free dinner option for those seeking a healthy, plant-based meal without compromising on taste. Featuring protein-packed extra-firm tofu, a medley of fresh veggies like broccoli, carrots, and snow peas, and a savory homemade sauce made with low-sodium soy sauce, this recipe is packed with wholesome goodness. Quick and easy to prepare, this stir-fry comes together in just 30 minutes, making it perfect for busy weeknights. The balance of garlic, ginger, and sesame oil gives it an aromatic twist, while garnishes like green onions and sesame seeds add a fresh finish. Serve it over brown rice, quinoa, or enjoy it as is for a low-sodium, nutrient-rich dish that’s sure to impress your taste buds and your body.

Nutriscore Rating: 87/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 14 oz Extra firm tofu
• 2 cups Broccoli florets
• 1 cup Carrots, sliced thin
• 1 medium Red bell pepper, sliced
• 1 cup Snow peas
• 3 cloves Garlic, minced
• 1 tbsp Fresh ginger, minced
• 2 tbsp Low sodium soy sauce
• 1 tbsp Rice vinegar
• 1 tsp Sesame oil
• 1 tsp Cornstarch
• 1 tbsp Water
• 1 tbsp Olive oil (or any neutral oil)
• 2 stalks Green onions, chopped (for garnish)
• 1 tsp Sesame seeds (optional, for garnish)

Directions

Step 1

Drain the tofu and press it for 10-15 minutes to remove excess moisture. Once pressed, cut the tofu into 1-inch cubes.

Step 2

In a small bowl, combine the low sodium soy sauce, rice vinegar, sesame oil, cornstarch, and water. Mix well to make the stir-fry sauce. Set aside.

Step 3

Heat a large non-stick skillet or wok over medium heat. Add 1/2 tablespoon of olive oil. Once hot, add the tofu cubes and cook for 4-5 minutes on each side until golden and slightly crispy. Remove the tofu from the pan and set aside.

Step 4

In the same pan, add the remaining 1/2 tablespoon of olive oil. Add the minced garlic and ginger, and sauté for 1 minute until fragrant.

Step 5

Add the broccoli, carrots, red bell pepper, and snow peas to the pan. Stir-fry the vegetables for 5-6 minutes until tender-crisp, stirring frequently.

Step 6

Return the cooked tofu to the pan and pour the prepared stir-fry sauce over the mixture. Toss everything to coat evenly and cook for an additional 2-3 minutes until the sauce thickens slightly.

Step 7

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

Step 8

Serve the stir-fry hot over cooked brown rice, quinoa, or on its own for a low-sodium and nutritious meal.

Nutrition Facts

Serving size	(1144.6g)

Amount per serving	% Daily Value*
Calories	1092.9

Total Fat 64.7g	0%
Saturated Fat 9.4g	0%
Polyunsaturated Fat 5.9g
Cholesterol 0mg	0%
Sodium 1442.1mg	0%
Total Carbohydrate 64.6g	0%
Dietary Fiber 25.9g	0%
Total Sugars 24.7g
Protein 79.0g	0%

Vitamin D 0IU	0%
Calcium 2999.9mg	0%
Iron 17.4mg	0%
Potassium 2371.1mg	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: 50.3%

Protein: 27.3%

Carbs: 22.3%