Heart-Healthy Tofu Stir-Fry

Elevate your weeknight dinners with this vibrant and nutritious Heart-Healthy Tofu Stir-Fry, a dish designed to nourish without compromising on flavor. Featuring crispy, golden tofu cubes tossed in a savory low-sodium tamari sauce, it’s packed with colorful veggies like broccoli, red bell peppers, snap peas, and carrots, all stir-fried to tender-crisp perfection. Infused with the bold flavors of garlic and ginger, and finished with a light, thickened vegetable broth sauce, this recipe is a delicious way to support a heart-healthy lifestyle. Quick and easy to prepare in under 40 minutes, this plant-based meal is perfect served over fluffy brown rice or quinoa for a wholesome, satisfying dinner. Don’t forget the optional sprinkle of sesame seeds for an added touch of nuttiness!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 14 oz Extra-firm tofu
• 2 tbsp Low-sodium tamari (or low-sodium soy sauce)
• 1 tbsp Cornstarch
• 2 tbsp Avocado oil (or other heart-healthy oil)
• 2 cups Broccoli florets
• 1 Red bell pepper, sliced
• 1 Carrot, julienned
• 1 cup Snap peas
• 3 cloves Garlic, minced
• 1 tbsp Ginger, grated
• 1 cup Low-sodium vegetable broth
• 1 tsp Cornstarch (for sauce)
• 2 tbsp Water
• 1 tsp Sesame seeds (optional, for garnish)
• 2 cups Cooked brown rice or quinoa (optional, for serving)

Directions

Step 1

Press the extra-firm tofu for 15–20 minutes to remove excess water. Once pressed, cut the tofu into 1-inch cubes.

Step 2

In a bowl, gently toss the tofu cubes with 2 tablespoons of low-sodium tamari and 1 tablespoon of cornstarch until evenly coated. This will help the tofu achieve a crispy texture.

Step 3

Heat 1 tablespoon of avocado oil in a large non-stick skillet or wok over medium-high heat. Add the tofu cubes and pan-fry until golden and crisp on all sides, about 6–8 minutes. Remove the tofu from the skillet and set aside on a plate.

Step 4

In the same skillet, add the remaining 1 tablespoon of avocado oil. Add the broccoli, red bell pepper, carrot, and snap peas. Stir-fry the vegetables for 5–7 minutes, or until they are tender-crisp.

Step 5

Add the minced garlic and grated ginger to the skillet and stir-fry for another 1–2 minutes until fragrant.

Step 6

In a small bowl, whisk together the low-sodium vegetable broth, 1 teaspoon of cornstarch, and 2 tablespoons of water to create the sauce.

Step 7

Pour the sauce into the skillet with the vegetables and stir well. Allow the sauce to thicken slightly, about 1–2 minutes.

Step 8

Add the cooked tofu back into the skillet and gently mix everything together until the tofu and vegetables are evenly coated with the sauce. Cook for another 2 minutes to heat through.

Step 9

Serve the tofu stir-fry hot, optionally over cooked brown rice or quinoa. Garnish with sesame seeds if desired.

Nutrition Facts

Serving size	1680.1 grams (1680.1g)

Amount per serving	% Daily Value*
Calories	1555

Total Fat 65.40g	84%
Saturated Fat 9.80g	49%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1749mg	76%
Total Carbohydrate 163.30g	59%
Dietary Fiber 29.90g	107%
Total Sugars 20.50g
Protein 89.50g	179%

Vitamin D 0IU	0%
Calcium 2981mg	229%
Iron 19mg	107%
Potassium 1972mg	42%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.8%

Protein: 22.4%

Carbs: 40.8%