🍲🥢 Tofu Stir-Fry with Broccoli & Red Bell Pepper
🎯 Difficulty: Easy
⏱️ Time: 20–25 minutes
🍽️ Servings: 2
🔥 Estimated Calories: ~200–250 kcal per serving
🧂 Ingredients
- Firm tofu (pressed and cubed): 1 block (~200g, ~150 kcal)
- Broccoli florets: 1 cup (~90g, ~30 kcal)
- Red bell pepper (sliced): 1 medium (~120g, ~30 kcal)
- Soy sauce (low-sodium): 2 tbsp (~20 kcal)
- Sesame oil: 1 tbsp (~120 kcal)
- Garlic (minced): 2 cloves (~10 kcal)
- Fresh ginger (minced): 1 tsp (~5 kcal)
- Green onions (chopped): 2 stalks (~5 kcal)
- Optional: 1 tbsp rice vinegar or lime juice
- Optional: 1 tsp chili flakes or sriracha for a spicy kick
👨🍳 Step-by-step Instructions
Step 1: Prepare the Ingredients
- Press the tofu to remove excess moisture, then cut it into cubes.
- Wash and chop the broccoli into florets.
- Slice the red bell pepper into strips.
- Mince the garlic and ginger, and chop the green onions for garnish.
Step 2: Cook the Tofu
- Heat sesame oil in a large skillet or wok over medium heat.
- Add the tofu cubes and cook, stirring occasionally, for 5–7 minutes until golden brown on all sides.
- Once cooked, remove the tofu from the pan and set it aside.
Step 3: Stir-Fry the Vegetables
- In the same pan, add a little more sesame oil if needed.
- Add the garlic and ginger, sautéing for 1–2 minutes until fragrant.
- Add the broccoli and bell pepper, stir-frying for 4–5 minutes until the vegetables are tender but still crisp.
Step 4: Combine Tofu and Sauce
- Return the tofu to the pan with the vegetables.
- Add the soy sauce (and optional rice vinegar or lime juice) and stir everything together.
- Cook for an additional 2–3 minutes, allowing the flavors to meld.
Step 5: Serve
- Garnish with chopped green onions and chili flakes or sriracha for a spicy kick, if desired.
- Serve hot on its own or over a bed of rice or noodles for a complete meal.
💡 Tips
- For extra protein, you can add edamame or peanuts to the stir-fry.
- If you prefer a gluten-free version, ensure the soy sauce is gluten-free or use tamari.
- Feel free to swap in other vegetables like carrots, snow peas, or mushrooms for variety.
- Add a touch of honey or maple syrup for a subtle sweetness if desired.
