Sauteed Vegetables with Tofu

Bursting with color, flavor, and nutrition, this recipe for Sautéed Vegetables with Tofu is a quick and satisfying option for busy weeknights. Featuring golden-browned extra-firm tofu and a medley of vibrant veggies—like crisp broccoli florets, sweet red bell peppers, and tender snow peas—this dish offers a perfect balance of textures. Aromatic garlic and fresh ginger add a bold, savory kick, while a drizzle of soy sauce and sesame oil ties everything together with rich, umami depth. Ready in just 35 minutes, this wholesome, plant-based stir-fry is as versatile as it is delicious—serve it over steaming rice or noodles for a complete, satisfying meal. Perfect for vegans, vegetarians, or anyone looking to add more nutrient-packed meals to their roster, this dish is proof that healthy eating doesn’t skimp on flavor.

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz Extra firm tofu
• 3 tbsp Soy sauce
• 2 tbsp Olive oil
• 3 cloves Garlic
• 1 large Carrot
• 1 medium Red bell pepper
• 2 cups Broccoli florets
• 1 cup Snow peas
• 2 stalks Green onions
• 1 inch Fresh ginger
• 1 tsp Sesame oil
• 0.25 tsp Salt
• 0.25 tsp Black pepper

Directions

Step 1

Press the tofu by wrapping it in a clean kitchen towel and placing a heavy object on top for about 10-15 minutes to remove excess moisture.

Step 2

Cut the pressed tofu into 1-inch cubes.

Step 3

Slice the carrot into thin rounds, bell pepper into strips, and chop the broccoli into bite-sized florets.

Step 4

Mince the garlic cloves and ginger.

Step 5

In a large skillet, heat 1 tablespoon of olive oil over medium-high heat.

Step 6

Add the tofu cubes and cook until golden brown on all sides, about 6-8 minutes. Remove from skillet and set aside.

Step 7

In the same skillet, heat the remaining 1 tablespoon of olive oil.

Step 8

Add minced garlic and ginger, and sauté for 30 seconds until fragrant.

Step 9

Add the sliced carrots, bell pepper strips, and broccoli florets. Stir-fry for about 5 minutes until they begin to soften.

Step 10

Add the snow peas and sauté for an additional 2 minutes.

Step 11

Return the cooked tofu to the skillet and add soy sauce and sesame oil, stirring to combine all the ingredients.

Step 12

Season with salt and black pepper, then cook for another minute to allow the flavors to meld.

Step 13

Garnish with sliced green onions and serve hot over steamed rice or noodles, if desired.

Nutrition Facts

Serving size	(980.0g)

Amount per serving	% Daily Value*
Calories	1141.3

Total Fat 77.5g	0%
Saturated Fat 11.7g	0%
Polyunsaturated Fat 8.6g
Cholesterol 0mg	0%
Sodium 2486.7mg	0%
Total Carbohydrate 45.6g	0%
Dietary Fiber 21.6g	0%
Total Sugars 15.1g
Protein 78.2g	0%

Vitamin D 0IU	0%
Calcium 2921.8mg	0%
Iron 16.9mg	0%
Potassium 1863.8mg	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: 58.5%

Protein: 26.2%

Carbs: 15.3%