Low Sodium Tofu Stir Fry

Elevate your weeknight dinner with this vibrant and healthy Low Sodium Tofu Stir Fry, a quick and flavorful dish perfect for health-conscious eaters. Featuring crispy, golden tofu cubes coated in cornstarch and a medley of colorful vegetables—like broccoli, red bell pepper, carrots, and sugar snap peas—this recipe satisfies both your taste buds and your nutritional goals. The homemade low-sodium sauce, a harmonious blend of soy sauce, rice vinegar, maple syrup, ginger, garlic, and sesame oil, keeps the sodium levels in check while delivering bold umami flavors. Ready in just 30 minutes and served over hearty brown rice, this one-pan wonder is ideal for busy nights. For added crunch, garnish with unsalted cashews or sesame seeds. Wholesome, quick, and delicious, this tofu stir fry is a must-try for anyone seeking a nutritious, plant-based dinner recipe!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 16 oz extra firm tofu
• 2 tbsp cornstarch
• 2 tbsp coconut oil (or neutral cooking oil)
• 2 cups broccoli florets
• 1 large red bell pepper, sliced
• 1 large carrot, julienned
• 1 cup sugar snap peas
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp maple syrup
• 1 tsp fresh ginger, grated
• 2 cloves garlic, minced
• 1 tsp toasted sesame oil
• 2 tbsp unsalted cashews or sesame seeds (optional for garnish)
• 3 cups cooked brown rice (for serving)

Directions

Step 1

Press the tofu for 15-20 minutes to remove excess moisture. Once pressed, cut the tofu into 1-inch cubes.

Step 2

In a medium bowl, toss the tofu cubes with cornstarch until evenly coated.

Step 3

Heat 1 tablespoon of the coconut oil in a large nonstick skillet or wok over medium-high heat. Add the tofu and cook for 4-5 minutes on each side until golden and crispy. Remove the tofu and set aside.

Step 4

Add the remaining 1 tablespoon of coconut oil to the skillet. Add the broccoli, red bell pepper, carrot, and sugar snap peas. Stir fry for 5-7 minutes until the vegetables are tender but still crisp.

Step 5

While the vegetables are cooking, prepare the sauce. In a small bowl, mix together the low-sodium soy sauce, rice vinegar, maple syrup, grated ginger, minced garlic, and toasted sesame oil.

Step 6

Return the tofu to the skillet with the vegetables. Pour the sauce over the tofu and vegetables, stirring well to coat everything evenly. Cook for another 2-3 minutes until heated through.

Step 7

Serve the stir fry over cooked brown rice. Garnish with unsalted cashews or sesame seeds, if desired.

Nutrition Facts

Serving size	(1717.7g)

Amount per serving	% Daily Value*
Calories	2035.1

Total Fat 85.9g	0%
Saturated Fat 33.1g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 1317.9mg	0%
Total Carbohydrate 220.3g	0%
Dietary Fiber 40.3g	0%
Total Sugars 29.5g
Protein 109.6g	0%

Vitamin D 0IU	0%
Calcium 3331.9mg	0%
Iron 22.2mg	0%
Potassium 2022.6mg	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: 36.9%

Protein: 20.9%

Carbs: 42.1%