Hey parents and kids! 🥦🍜 Looking for a fresh and tasty dinner idea? This Vegetable Stir-Fry with Tofu is here to save the day! Packed with colorful veggies, protein-rich tofu, and a savory sauce, it’s not only delicious but also super nutritious. Plus, it’s ready in just 30 minutes—perfect for busy weekdays or fun weekend dinners. With its yummy flavors and healthy ingredients, this stir-fry is sure to be a hit with everyone. Let’s get cooking!
Table of Contents
Prep Time
10 minutes
Cook Time
20 minutes
Servings
4 servings
Ingredients
| Ingredient | Quantity |
|---|---|
| Firm tofu, cubed | 1 block (14 ounces) |
| Broccoli florets | 2 cups |
| Bell pepper, sliced | 1 |
| Carrot, julienned | 1 |
| Snow peas | 1 cup |
| Garlic, minced | 2 cloves |
| Ginger, minced | 1 tablespoon |
| Soy sauce | 1/4 cup |
| Hoisin sauce | 2 tablespoons |
| Sesame oil | 1 tablespoon |
| Olive oil | 2 tablespoons |
| Green onions, chopped | 1/4 cup |
| Sesame seeds | 1 tablespoon |
| Cooked rice or noodles | for serving |
Benefits
This Vegetable Stir-Fry with Tofu is not only delicious but also has some great benefits:
- Protein: Tofu provides a good source of protein, essential for muscle growth and repair.
- Vitamins and Minerals: Fresh veggies add vitamins and minerals that support overall health.
- Healthy Fats: Sesame oil adds healthy fats that are good for your heart.
- Quick and Easy: Perfect for busy evenings when you need a nutritious meal in minutes.
Directions
- Prepare the Tofu: Drain the tofu and pat it dry with paper towels. Cut it into cubes.
- Cook the Tofu: In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the tofu cubes and cook until golden brown and crispy on all sides, about 5-7 minutes. Remove from the skillet and set aside.
- Cook the Veggies: In the same skillet, heat the remaining olive oil. Add the minced garlic and ginger, and sauté for 1 minute until fragrant. Add the broccoli florets, bell pepper, carrot, and snow peas. Stir-fry for 5-7 minutes until the veggies are tender-crisp.
- Add the Sauce: In a small bowl, whisk together the soy sauce, hoisin sauce, and sesame oil. Pour the sauce over the veggies and stir to coat evenly.
- Combine and Serve: Return the cooked tofu to the skillet and toss everything together. Garnish with chopped green onions and sesame seeds. Serve over cooked rice or noodles. Enjoy your delicious Vegetable Stir-Fry with Tofu!
Nutrition Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 300 |
| Total Fat | 15g |
| Protein | 15g |
| Carbohydrates | 30g |
| Fiber | 5g |
| Vitamin A | 50% DV |
| Vitamin C | 70% DV |
*DV = Daily Value
Meal Prep and Storage Tips
Make-Ahead and Storage Instructions
Making Vegetable Stir-Fry with Tofu ahead of time is a great idea for busy evenings. Here’s how to store it:
- Refrigeration: Store the cooked stir-fry in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop before serving.
| Storage Method | Duration | Reheating Instructions |
|---|---|---|
| Refrigerated | Up to 3 days | Reheat in the microwave or on the stovetop until warm |
Variations on the Classic Vegetable Stir-Fry with Tofu Recipe
The classic Vegetable Stir-Fry with Tofu recipe is a great choice for a nutritious and tasty dinner. But there are many unique and creative ways to make it even better! Here are some simple ways to add variety and extra flavor to this traditional dish:
Spicy Stir-Fry: Add a pinch of red pepper flakes or a dash of sriracha for a spicy kick.
Peanut Stir-Fry: Add a tablespoon of peanut butter to the sauce for a creamy and nutty flavor.
Herb Stir-Fry: Add fresh herbs like basil or cilantro for extra flavor.
Here’s a quick guide to a few fun variations:
| Dish Variation | Ingredients | Preparation Time |
|---|---|---|
| Spicy Stir-Fry | Add red pepper flakes or sriracha | 1 minute |
| Peanut Stir-Fry | Add peanut butter to the sauce | 1 minute |
| Herb Stir-Fry | Add fresh herbs like basil or cilantro | 2 minutes |
Why Kids Enjoy This Vegetable Stir-Fry with Tofu ?
Kids enjoy Vegetable Stir-Fry with Tofu because it’s colorful, tasty, and fun to eat. The combination of crispy tofu and fresh veggies creates a delicious and satisfying meal. Plus, kids can customize their stir-fry with their favorite toppings, making it a hit with even the pickiest eaters.
A Quick and Nutritious Dinner for Busy Evenings
This Vegetable Stir-Fry with Tofu recipe comes together quickly with just a few simple ingredients. It’s perfect for busy evenings when you need a quick and nutritious dinner that the whole family will enjoy.
Added Bonus
For a fun and educational experience, invite parents and their children to watch this YouTube video on Tofu Stir-Fry with Steamed Rice. It’s a great way to learn more about the nutritional benefits of balanced meals and get inspired to try new recipes together.
Conclusion
Vegetable Stir-Fry with Tofu is a super tasty and easy dinner option that’s perfect for any day of the week. It’s quick to make, so you won’t spend all day in the kitchen, and it’s super satisfying. With crispy tofu, fresh veggies, and a savory sauce, this stir-fry is sure to become a family favorite. Plus, you can mix it up with different toppings and sides to keep things exciting.
Eating meals like this helps you stay strong and healthy. It’s a great way to get lots of protein and vitamins. And guess what? Cooking together can be a fun family activity! So, grab your ingredients and get ready to enjoy a delicious dinner that everyone will love.
Related Recipe
If you enjoyed this Vegetable Stir-Fry with Tofu, you might also like our Tofu Scramble with Sauerkraut. It’s another delightful and nutritious collection of recipes that’s perfect for keeping your kids healthy and satisfied.