Tofu & Vegetable Stir-Fry

This Tofu & Vegetable Stir-Fry is a light yet satisfying meal, rich in plant-based protein and colorful vegetables. It is quick to prepare, nourishing for the body, and gentle on digestion.

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Serves: 2–3

Ingredients

200 g firm tofu, cut into cubes
1 tablespoon vegetable oil or olive oil
1 small onion, sliced
1 bell pepper, sliced
1 carrot, julienned
1 cup broccoli florets
2 cloves garlic, minced
1 tablespoon soy sauce
1 teaspoon grated ginger
Salt and pepper to taste

Method

Heat the oil in a large pan or wok over medium heat. Add the tofu cubes and cook gently, turning until lightly golden on all sides. Remove the tofu from the pan and set aside. In the same pan, add the onion, garlic, and ginger, and sauté until fragrant and soft. Add the bell pepper, carrot, and broccoli, stirring gently and cooking until just tender but still vibrant. Return the tofu to the pan, drizzle with soy sauce, and mix carefully to coat everything evenly. Season with salt and pepper, cook for another minute, then remove from heat and serve warm.

Nourish Value

This dish provides plant-based protein from tofu, fiber from vegetables, and essential vitamins and minerals. It supports energy, balance, and mindful eating while remaining light and wholesome.