Description
Tofu & Veggies in a Flash is the ultimate quick and healthy dinner solution, ready in just 20 minutes. This vibrant dish features sautéed firm tofu and a colorful mix of bell peppers, broccoli, and carrots, all infused with savory soy sauce and nutty sesame oil. Perfect for busy weeknights or meal prep, it’s both nutritious and bursting with flavor. Serve it over rice or quinoa for a satisfying meal that your taste buds will love.
Ingredients
Scale
- 14 oz firm tofu
- 1 cup bell peppers (sliced, mixed colors)
- 1 cup broccoli florets
- 1 cup carrots (thinly sliced)
- 2 tbsp low-sodium soy sauce
- 1 tbsp sesame oil
Instructions
- Press the tofu between paper towels to remove excess moisture, then cut into cubes. Heat a large non-stick skillet over medium-high heat.
- Add sesame oil to the skillet. Once hot, add the tofu cubes and sauté until golden brown on all sides (about 5-7 minutes).
- Toss in bell peppers, broccoli, and carrots; stir-fry for 4-5 minutes until vegetables are tender yet crisp.
- Pour in soy sauce and mix well to coat the tofu and veggies evenly. Cook for another couple of minutes until heated through.
- Serve warm, garnished with sesame seeds if desired.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main
- Method: Stir-frying
- Cuisine: Asian
Nutrition
- Serving Size: 1 plate (approximately 360g)
- Calories: 290
- Sugar: 6g
- Sodium: 570mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 6g
- Protein: 22g
- Cholesterol: 0mg