🥦 Tofu & Veggie Stir Fry (Soy-free option)
🎯 Difficulty: Easy
⏱️ Time: 20–25 minutes
🍽️ Servings: 2
🔥 Estimated Calories: ~300–350 kcal per serving
🧂 Ingredients
- Firm tofu (soy-free option: chickpea tofu or tempeh alternative): 200g (~200 kcal)
- Broccoli florets: 1 cup (~30 kcal)
- Carrots (sliced): 1 medium (~25 kcal)
- Bell pepper (sliced): 1 medium (~25 kcal)
- Zucchini or snap peas (optional): 1/2 cup (~15 kcal)
- Garlic (minced): 2 cloves (~10 kcal)
- Ginger (grated): 1 tsp (~5 kcal)
- Oil (avocado, olive, or sesame): 1 tbsp (~120 kcal)
- Coconut aminos (soy-free soy sauce substitute): 2 tbsp (~20 kcal)
- Lime juice or rice vinegar: 1 tsp (optional, for brightness)
- Salt & pepper: to taste
- Sesame seeds or chopped cashews (optional topping): 1 tbsp (~50 kcal)
👨🍳 Step-by-step Instructions
Step 1: Prep the Tofu
If using chickpea tofu or tempeh, cut into cubes. Pat dry with a towel to remove moisture.
Step 2: Sear the Tofu
In a large pan or wok, heat half the oil over medium heat. Add tofu cubes and cook for 5–7 minutes, turning occasionally until golden brown on all sides. Remove and set aside.
Step 3: Stir Fry the Veggies
In the same pan, add remaining oil. Toss in garlic and ginger, stir for 30 seconds. Add broccoli, carrots, and other veggies. Stir fry for 4–5 minutes until tender-crisp.
Step 4: Add Sauce & Tofu
Return the tofu to the pan. Pour in coconut aminos and optional lime juice. Toss everything together and cook for another 2 minutes until evenly coated and warmed through.
Step 5: Serve
Transfer to plates or bowls. Sprinkle with sesame seeds or chopped cashews if desired.
💡 Tips
- Serve over cooked quinoa, rice, or cauliflower rice for a more filling meal.
- Chickpea tofu is a great soy-free, high-protein alternative you can make at home.
- Add chili flakes or sriracha for a spicy kick.
- Leftovers store well in an airtight container for up to 2 days.
