Tofu and Veggie Stir-Fry

Tofu and Veggie Stir-Fry


This Tofu and Veggie Stir-Fry is a vibrant, quick, and healthy meal option that packs a flavorful punch. Featuring firm tofu and a medley of fresh vegetables all stir-fried in a savory mix of sesame oil and soy sauce, this dish is served over a bed of fluffy brown rice. It's perfect for a nutritious weeknight dinner.


  • 1 block (14 oz) of firm tofu, drained and cubed
  • 1 cup of sliced bell peppers
  • 1 cup of broccoli florets
  • 1/2 cup of sliced carrots
  • 1/2 cup of snap peas
  • 2 tablespoons of sesame oil
  • 3 tablespoons of soy sauce
  • 1 teaspoon of grated ginger
  • 2 cloves of garlic, minced
  • 1 cup of cooked brown rice
  • Sesame seeds for garnish (optional)


  1. Press the tofu to remove excess water and then cut into 1-inch cubes.
  2. Heat the sesame oil in a large pan or wok over medium-high heat. Add the garlic and ginger, sautéing for about 30 seconds.
  3. Add the tofu cubes and stir-fry until they are golden on all sides, approximately 5-7 minutes.
  4. Add the bell peppers, broccoli, carrots, and snap peas to the pan. Stir-fry the vegetables until they are tender-crisp, about 5 minutes.
  5. Drizzle the soy sauce over the tofu and vegetables and stir to combine. Cook for an additional 2 minutes.
  6. Serve the stir-fry over the cooked brown rice and sprinkle with sesame seeds if desired.

Nutritional Information

  • Calories per serving: 350
  • Protein: 22g
  • Carbohydrates: 44g
  • Fat: 12g

Health Benefits

Tofu is a great source of complete protein and contains all nine essential amino acids. It’s also a valuable plant source of iron and calcium. The vegetables add a wealth of vitamins, minerals, and fiber, supporting overall health. This meal is low in calories but high in nutritional value, making it ideal for those looking to maintain a healthy diet.

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