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Tofu Vegetable Stir-Fry
Fast wok dinner — plant protein plus whatever the garden gave you this week. (asian)
- Serves
- 3
- Total time
- 31 min
- Difficulty
- easy
- Allergens
- soy
- Per serving
- 430 kcal
SSR snapshot
Live recipe status
cooks 0
servings made -0
Ingredients
| Qty | Ingredient | Item ref | Role |
|---|---|---|---|
| 1.0 block | Firm tofu | tofu | protein |
| 2.0 piece | Bell pepper | bell_pepper | primary |
| 2.0 cup | Broccoli | broccoli | primary |
| 3.0 tbsp | Soy sauce | soy_sauce | seasoning |
| 2.0 tsp | Ginger | ginger | seasoning |
| 2.0 tbsp | Canola oil | canola_oil | fat |
| 2.0 cup | White rice | rice_white | base |
Steps
- press · 15 minPress and cube the tofu.
- sear · 8 min · 200°CSear tofu in hot oil until golden.
- stir_fry · 6 min · 210°CAdd vegetables, ginger, and soy; toss over high heat.
- serve · 2 minServe over rice.
Nutrition (one serving)
Meal energy65
Protein100
Fiber68
Minerals78
Vitamins50
| Energy | 429.7 kcal |
| Protein | 25.3 g |
| Carbs | 42.5 g |
| Fat | 19.6 g |
| Fiber | 6.3 g |
| Sodium | 918.4 mg |
Add a colorful fruit or vegetable; peppers, citrus, berries, tomatoes, and greens are useful options.
Per serving, from USDA FoodData Central SR Legacy. General nutrition information, not medical advice.
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