Tofu Stir-Fry

Introduction:

Tofu Stir-Fry is a versatile and flavorful dish that combines crispy tofu with an assortment of fresh vegetables, all tossed in a savory sauce. It’s a quick and healthy option for a plant-based meal, offering a great balance of protein, fiber, and nutrients. This recipe is easily customizable with your choice of vegetables and sauces, making it a go-to for busy weeknights or a light, nutritious meal.

Ingredients:

• 1 block (400g) firm tofu, pressed and cut into cubes
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon sesame oil
• 2 tablespoons vegetable oil (for frying)
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, thinly sliced
• 1 zucchini, sliced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 2 tablespoons hoisin sauce
• 1 tablespoon rice vinegar
• 1 teaspoon cornstarch (optional, for thickening)
• 2 tablespoons water (for sauce)
• 1 teaspoon chili flakes (optional, for heat)
• Fresh cilantro or green onions (for garnish)
• Cooked rice or noodles (for serving)

Instructions:

1. Prepare the tofu:
   • Press the tofu for at least 10 minutes to remove excess moisture. Cut it into 1-inch cubes. In a small bowl, toss the tofu cubes with 1 tablespoon of soy sauce and 1 teaspoon of sesame oil to infuse flavor.
2. Crisp the tofu:
   • Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the tofu cubes in a single layer and fry until golden and crispy on all sides, about 6-8 minutes. Remove the tofu from the pan and set aside.
3. Stir-fry the vegetables:
   • In the same skillet, add the remaining vegetable oil. Add the garlic and ginger, stir-frying for about 30 seconds until fragrant. Add the bell peppers, broccoli, carrot, and zucchini. Stir-fry for 5-6 minutes until the vegetables are tender but still crisp.
4. Make the sauce:
   • In a small bowl, whisk together hoisin sauce, rice vinegar, remaining soy sauce, cornstarch (if using), and water. Pour the sauce over the vegetables and stir to coat evenly.
5. Combine the tofu and vegetables:
   • Add the crispy tofu back into the pan and toss everything together. Cook for an additional 2 minutes to allow the tofu to absorb the sauce. If using, add chili flakes for a spicy kick.
6. Serve:
   • Remove from heat and garnish with fresh cilantro or green onions. Serve the tofu stir-fry over cooked rice or noodles for a complete meal.

Health Notes:

• Tofu is an excellent plant-based source of protein, containing all nine essential amino acids. This dish is rich in fiber and vitamins from the vegetables and can be made gluten-free by using tamari instead of soy sauce. Adjust the oil and sodium levels for a lighter version.

Serving Suggestions:

• Serve this Tofu Stir-Fry over steamed jasmine rice, brown rice, or soba noodles. For extra crunch, top it with sesame seeds or chopped peanuts. Pair it with a light cucumber salad or miso soup for a complete meal.

Tips:

• Pressing tofu: Pressing the tofu for at least 10 minutes helps remove excess moisture, making it crispier when fried.
• Customizing vegetables: Feel free to substitute or add any vegetables you have on hand, such as snap peas, mushrooms, or baby corn.
• Sauce consistency: For a thicker sauce, use cornstarch, but if you prefer a lighter sauce, simply omit it. Adjust the amount of water to your preferred sauce thickness.