Tofu and Vegetable Stir-Fry with Peanut

top of page

LowCalPal

Healthy and Delicious meals

Tofu and Vegetable Stir-Fry with Peanut Sauce

Photo by: asife

In the vibrant world of plant-based cuisine, the Tofu and Vegetable Stir-Fry with Peanut Sauce stands tall as a testament to the fusion of taste and nutrition. Originating from the heart of Asian culinary traditions, stir-fries have long been celebrated for their quick cooking techniques that preserve the crunch and nutrients of vegetables. Tofu, a soy-based protein, complements this dish by adding a soft texture and the ability to soak up the rich flavors of the peanut sauce. The sauce, with its creamy consistency and nutty undertones, elevates the dish to gourmet levels. This recipe is a delightful dance of savory, sweet, and spicy notes, making it a favorite among both vegetarians and meat-lovers. As more individuals lean towards health-conscious and sustainable eating habits, dishes like this not only cater to dietary needs but also promise a culinary experience that's both wholesome and exotic. Dive into this stir-fry and discover the magic of flavors that are both comforting and adventurous.

2 serving (s)

20 mins

40 mins

400 kcal

Yields:

Prep Time:

Cal/Serv:

Total Time:

Approximate Nutritional Info: 15g fat, 45g carbs, 18g protein

Ingredients

200g firm tofu, cubed
2 cups mixed vegetables (broccoli, bell peppers, snap peas) (300g)
2 tbsp peanut butter (30g)
1 tbsp soy sauce (15ml)
1 tsp sesame oil (5ml)
1 tbsp olive oil (15ml)
1 tsp ginger, minced
1 garlic clove, minced

Directions

Begin by pressing the tofu to remove excess water. Place tofu between two plates and put a heavy object on top. Let it sit for about 10 minutes, then cut into cubes.
In a large skillet or wok, heat olive oil over medium heat. Add minced garlic and ginger, sautéing until fragrant but not browned, about 1 minute.
Increase heat to medium-high and add tofu cubes. Cook, turning occasionally, until tofu is golden on all sides.
Add the mixed vegetables to the skillet and stir-fry for about 5-7 minutes or until vegetables are tender yet crisp.
While the tofu and vegetables are cooking, in a small bowl, whisk together peanut butter, soy sauce, and sesame oil to create the sauce. If the sauce is too thick, you can thin it with a bit of water.
Pour the sauce over the tofu and vegetables in the skillet. Stir well to coat everything in the sauce. Cook for another 2-3 minutes, then remove from heat.

Notes

Tofu Tips: Always press your tofu before cooking to remove excess water. This will help it absorb the flavors better and give it a firmer texture. If you're new to tofu, opt for the extra-firm variety as it holds up best in stir-fries.
Sauce Savvy: The peanut sauce can be made ahead of time and stored in the fridge for up to a week. If it thickens too much, just thin it out with a bit of water or coconut milk.
Veggie Variations: Feel free to swap out or add any vegetables of your choice. Broccoli, bell peppers, snap peas, and baby corn are all great additions.
Dietary Tweaks:
- Low-FODMAP: Replace garlic and onion with garlic-infused oil and the green tops of spring onions.
- Keto: Use almond butter instead of peanut butter and a keto-friendly sweetener in place of sugar.
- Nut-Free: Use tahini or sunflower seed butter instead of peanut butter.
- Gluten-Free: Ensure your soy sauce is gluten-free or use tamari as a substitute.
Heat Level: Adjust the spiciness to your liking. If you're not a fan of heat, reduce or omit the chili flakes. Conversely, if you love a good kick, add in some sliced fresh chilies.
Rice Right: Serve with brown rice for added fiber or cauliflower rice for a low-carb option. If you're feeling adventurous, try black or wild rice for a nuttier flavor and added nutrients.
Tofu Alternatives: Not a tofu fan? This recipe works great with tempeh, chicken, shrimp, or beef. Just adjust the cooking time accordingly.
Storage: Leftovers can be stored in an airtight container in the fridge for up to 3 days. The flavors often meld and become even more delicious the next day!

Remember, cooking is as much about experimenting and finding what works for you as it is about following a recipe. Don't be afraid to tweak things to your taste and dietary needs. Happy cooking!