Tofu Stir-Fry With Broccoli and Bell Peppers

Introduction

Tofu Stir-Fry with Broccoli and Bell Peppers is a vibrant and nutritious dish that combines the protein-rich benefits of tofu with the colorful, vitamin-packed goodness of fresh vegetables. This recipe is perfect for those looking to enjoy a healthy, plant-based meal that is both satisfying and easy to prepare.

Ingredients

• 1 block (14 oz) of firm tofu, drained and pressed
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon cornstarch mixed with 2 tablespoons water
• Salt and pepper to taste
• Optional: sesame seeds and chopped green onions for garnish

Instructions

1. Prepare the Tofu: Start by draining and pressing the tofu to remove excess moisture. This step is crucial as it helps the tofu absorb flavors better and achieve a firmer texture when cooked. Cut the tofu into bite-sized cubes.
2. Marinate the Tofu: In a bowl, combine 2 tablespoons of soy sauce and 1 tablespoon of sesame oil. Add the tofu cubes and gently toss to coat. Let it marinate for at least 15 minutes to enhance the flavor.
3. Cook the Tofu: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the marinated tofu cubes and cook until they are golden brown on all sides, about 8-10 minutes. Remove the tofu from the skillet and set aside.
4. Sauté the Vegetables: In the same skillet, add the broccoli florets and sliced bell peppers. Stir-fry for about 5 minutes until the vegetables are tender-crisp. This method of cooking helps retain the nutrients and vibrant colors of the vegetables.
5. Add Aromatics: Add the minced garlic and grated ginger to the skillet. Stir-fry for an additional 1-2 minutes until fragrant. These aromatics add depth and a burst of flavor to the dish.
6. Combine Ingredients: Return the cooked tofu to the skillet. Add 2 tablespoons of low-sodium soy sauce, 1 tablespoon of rice vinegar, and the cornstarch mixture. Stir well to combine all the ingredients and allow the sauce to thicken, coating the tofu and vegetables evenly.
7. Season and Serve: Season with salt and pepper to taste. Serve the stir-fry hot, garnished with sesame seeds and chopped green onions if desired. Enjoy this wholesome meal on its own or with a side of steamed rice or quinoa.

Conclusion

This Tofu Stir-Fry with Broccoli and Bell Peppers is not only a feast for the eyes but also a delight for the taste buds. It's a quick and easy recipe that fits perfectly into a healthy lifestyle, providing a balanced mix of protein, fiber, and essential nutrients. Whether you're a seasoned vegan or just looking to incorporate more plant-based meals into your diet, this dish is sure to become a favorite.