Quick and Easy Low-Calorie Vegetable Stir-Fry with Tofu

If you’re looking for a vibrant dish that’s both satisfying and low-calorie, this vegetable stir-fry with tofu is the perfect choice. It’s a colorful medley of fresh veggies and protein-packed tofu, all tossed together in a savory sauce. This dish not only delivers on taste but also keeps your calorie count in check, making it an ideal meal for those mindful of their diet.

For a heartier vegan dish, try lentil and vegetable stew.

Prepare to impress your guests or simply enjoy a nourishing meal at home with this quick stir-fry. The beauty of this recipe lies in its flexibility – use whatever seasonal vegetables you have on hand. The tofu adds a delightful texture, while the stir-fry sauce brings everything together in a delicious harmony.

Pair with grilled chicken for a protein-packed meal.

A Healthy Vegetable Stir-Fry Recipe

Quick and Easy Low-Calorie Vegetable Stir-Fry with Tofu

Recipe by Meal Prep ChefCourse: Dinner Prep, Low-Calorie Prep MealsCuisine: AsianDifficulty: Easy
Servings

4

servings
Prep time

10

minutes
Cooking time

15

minutes
Calories

180

kcal

This low-calorie vegetable stir-fry is a delightful mix of colorful vegetables like bell peppers, broccoli, and carrots, sautéed to perfection with firm tofu. The dish is light yet packed with flavor, making it a guilt-free option for lunch or dinner.

Ingredients

  • 1 block firm tofu, drained and cubed

  • 2 tablespoons soy sauce

  • 1 tablespoon sesame oil

  • 2 cups mixed vegetables (e.g., bell peppers, broccoli, carrots, snap peas)

  • 2 cloves garlic, minced

  • 1 teaspoon fresh ginger, grated

  • 1 tablespoon cornstarch (optional, for crispy tofu)

  • Salt and pepper to taste

  • Chopped green onions for garnish

Directions

  • Prepare the Tofu: If desired, toss the cubed tofu in cornstarch for extra crispiness. Heat sesame oil in a non-stick pan over medium heat and add the tofu, cooking until golden brown on all sides. Remove from pan and set aside.
  • Stir-Fry the Vegetables: In the same pan, add garlic and ginger, stirring for about 30 seconds until fragrant. Add the mixed vegetables and cook for 5-7 minutes, until tender yet crisp.
  • Combine and Serve: Return the cooked tofu to the pan, drizzle with soy sauce, and mix until well combined. Cook for an additional 2 minutes. Season with salt and pepper to taste.
  • Garnish and Enjoy: Serve hot, garnished with chopped green onions, and enjoy your healthy, low-calorie meal!

Key Prep Tips

  1. Press the Tofu: Remove excess moisture from tofu by pressing it between paper towels and placing a weight on top for 15-20 minutes to achieve a firmer texture.
  2. Cut Vegetables Uniformly: Chop veggies into similar-sized pieces to ensure even cooking.
  3. Preheat the Pan: Use a wok or large skillet and ensure it’s hot before adding oil to prevent sticking and achieve a proper stir-fry texture.
  4. Stir-Fry in Batches: Avoid overcrowding the pan to maintain a crisp texture for the vegetables.

Suggested Variations

  • Protein Alternatives: Replace tofu with tempeh, seitan, or lean chicken strips for variety.
  • Sauce Options: Add peanut butter to the sauce for a creamy, nutty twist or use hoisin sauce for a sweet-savory flavor.
  • Spice it Up: Add fresh chili, chili garlic sauce, or Sriracha for heat.
  • Seasonal Veggies: Incorporate seasonal produce like snap peas, zucchini, or bok choy.

Serving Suggestions

  • Sides: Serve over steamed jasmine rice, brown rice, or quinoa for a complete meal.
  • Toppings: Sprinkle with toasted sesame seeds, crushed peanuts, or fresh cilantro for extra flavor and texture.
  • Beverages: Pair with a cold sparkling water infused with lemon or a light green tea.
  • Presentation: Serve in a shallow bowl with the tofu on top and a drizzle of extra sauce for a professional look.
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Meal Prep Chef
Meal Prep Chef

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