Are you ready to tantalize your taste buds with a vibrant and healthy dish that comes together in just 25 minutes? Our Stir Fry Vegetarian Tofu and Zucchini Stir Fry is not only a feast for the eyes but also a deliciously satisfying meal that’s perfect for any night of the week! Packed with protein-rich tofu and fresh veggies, this Asian-inspired recipe is a great way to enjoy a wholesome dinner without sacrificing flavor. Dive into the simplicity of this dish and discover how easy it is to whip up a restaurant-quality stir fry in the comfort of your own kitchen!
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: Asian
Serves: 4 servings
Ingredients
- 400g firm tofu, cubed
- 2 zucchinis, sliced
- 1 bell pepper, sliced
- 2 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon sesame seeds
- Salt and pepper to taste
Instructions
- Begin by preparing all your ingredients. Drain the firm tofu and press it between paper towels to remove excess moisture. Cut the tofu into 1-inch cubes. Rinse the zucchinis and slice them into half-moons, about 1/4 inch thick. Slice the bell pepper into thin strips. Mince the garlic cloves.
- In a large non-stick skillet or wok, heat the olive oil over medium-high heat. Once the oil is hot, add the cubed tofu to the skillet. Allow the tofu to cook undisturbed for about 4-5 minutes until it develops a golden-brown crust on one side.
- Carefully flip the tofu cubes using a spatula to brown the other sides. Continue to cook for another 4-5 minutes until the tofu is golden and crispy on all sides. Season with salt and pepper to taste. Once cooked, remove the tofu from the skillet and set it aside on a plate.
- In the same skillet, add the minced garlic and sauté for about 30 seconds until fragrant, being careful not to burn it. Then, add the sliced zucchinis and bell pepper to the skillet. Stir-fry the vegetables for about 4-5 minutes until they are tender but still crisp.
- Return the cooked tofu to the skillet with the vegetables. Pour the soy sauce over the mixture, stirring well to combine all the ingredients. Cook for an additional 2-3 minutes to allow the flavors to meld together.
- Once everything is well combined and heated through, remove the skillet from the heat. Sprinkle the stir-fry with sesame seeds for added flavor and texture. Adjust seasoning with more salt and pepper if needed.
- Serve the stir-fry hot over a bed of rice or noodles, if desired. Enjoy your delicious and healthy Vegetarian Tofu and Zucchini Stir Fry!
Tips
- Press the Tofu: For the best texture, make sure to press the tofu to remove excess moisture. This helps it achieve that coveted crispy exterior when cooked.
- High Heat is Key: Stir frying requires high heat to quickly cook the ingredients while retaining their crunch. Make sure your skillet or wok is hot before adding the tofu and vegetables.
- Don’t Overcrowd the Pan: If you're making a larger batch, consider cooking in batches to avoid steaming the ingredients. This way, everything gets that perfect golden-brown finish.
- Customize Your Veggies: Feel free to add other vegetables like broccoli, carrots, or snap peas to the stir fry. The recipe is versatile, so use whatever you have on hand!
- Flavor Boost: For an extra kick, add a splash of chili sauce or a sprinkle of red pepper flakes when sautéing the garlic.
- Serve with Rice or Noodles: This stir fry pairs beautifully with steamed rice or noodles. Consider adding some sesame oil or a drizzle of lime juice for added flavor before serving.
- Garnish for Presentation: Don't forget to sprinkle sesame seeds on top for a delightful crunch and a pop of color!
Nutrition Facts
Calories: 180kcal
Carbohydrates: 8g
Protein: 15g
Fat: 12g
Saturated Fat: g
Cholesterol: 0mg
