## Stir-Fry Veggies with Tofu
This Stir-Fry Veggies with Tofu recipe is a quick and nutritious meal that comes together in just 15 minutes. Packed with protein from tofu and loaded with colorful mixed vegetables, this dish is not only delicious but also a great way to incorporate more plant-based foods into your diet. Below is a detailed recipe to help you prepare this satisfying stir-fry.
### Ingredients
- **Tofu**: 14 oz (firm or extra-firm, drained and pressed)
- **Mixed Vegetables**: 4 cups (broccoli florets, bell peppers, and carrots, cut into bite-sized pieces)
- **Soy Sauce**: 3 tablespoons (low-sodium preferred)
- **Garlic**: 3 cloves (minced)
- **Olive Oil**: 2 tablespoons
- **Optional Garnish**: Sesame seeds, green onions, or crushed red pepper flakes
### Benefits
- **High in Protein**: Tofu is an excellent source of plant-based protein, making this dish filling and nutritious.
- **Rich in Vitamins and Minerals**: Mixed vegetables provide a variety of vitamins (A, C, K) and minerals (potassium, magnesium) essential for overall health.
- **Quick and Easy**: This stir-fry can be prepared in just 15 minutes, making it perfect for busy weeknights.
- **Customizable**: You can easily swap in your favorite vegetables or adjust the seasonings to suit your taste.
### Instructions
#### Step 1: Prepare the Tofu
1. **Drain and Press Tofu**:
- Remove the tofu from its packaging and drain any excess liquid.
- Wrap the tofu block in a clean kitchen towel or paper towels. Place a heavy object (like a skillet or a few cans) on top to press out excess moisture for about 10 minutes.
2. **Cube the Tofu**:
- Once pressed, cut the tofu into bite-sized cubes (about 1-inch pieces).
#### Step 2: Prepare the Vegetables
1. **Wash and Cut Vegetables**:
- Rinse the broccoli florets under cold water.
- Cut bell peppers into strips or bite-sized pieces.
- Peel and slice the carrots into thin rounds or matchsticks.
#### Step 3: Cook the Tofu
1. **Heat Oil in Skillet**:
- In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat.
2. **Add Tofu**:
- Once the oil is hot, add the cubed tofu to the skillet in a single layer. Allow it to cook undisturbed for about 3-4 minutes until golden brown on one side.
3. **Flip Tofu**:
- Carefully flip the tofu cubes using tongs or a spatula to brown on all sides. Cook for an additional 3-4 minutes until all sides are crispy and golden. Remove the tofu from the skillet and set aside.
#### Step 4: Stir-Fry the Vegetables
1. **Add More Oil**:
- In the same skillet, add another tablespoon of olive oil if needed.
2. **Sauté Garlic**:
- Add minced garlic to the skillet and sauté for about 30 seconds until fragrant, being careful not to burn it.
3. **Add Mixed Vegetables**:
- Add the broccoli, bell peppers, and carrots to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
#### Step 5: Combine Ingredients
1. **Return Tofu to Skillet**:
- Once the vegetables are cooked to your liking, return the browned tofu to the skillet.
2. **Add Soy Sauce**:
- Drizzle soy sauce over the tofu and vegetables. Toss everything together gently until well combined and heated through.
#### Step 6: Serve
1. **Plate Your Dish**:
- Serve your stir-fried veggies with tofu hot on plates or in bowls.
2. **Garnish (Optional)**:
- Garnish with sesame seeds, chopped green onions, or crushed red pepper flakes for added flavor.
### Enjoy!
This Stir-Fry Veggies with Tofu is not only quick to make but also deliciously satisfying! It’s perfect as a main dish or served alongside rice or quinoa for a complete meal.
### Variations
- **Different Proteins**: Substitute tofu with tempeh or edamame for variety.
- **Additional Vegetables**: Feel free to include other vegetables like snap peas, mushrooms, zucchini, or bok choy based on your preferences.
- **Spicy Version**: Add sriracha or chili paste for some heat.
- **Noodle Option**: Serve over cooked rice noodles or soba noodles for a heartier meal.
Enjoy this healthy and flavorful stir-fry that’s ready in no time!
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