Stir-fried tofu with vegetables is a simple, easy-to-make dish, but extremely nutritious, suitable for those who follow a vegetarian diet or want to add healthy dishes to their daily menu. With the rich flavor of tofu combined with fresh vegetables, this dish is not only delicious but also provides all the vitamins, minerals and vegetable proteins necessary for the body. In this article, we will learn how to make stir-fried tofu with vegetables, an indispensable dish in the vegetarian menu.

1. Health Benefits of Tofu and Vegetables

Tofu and vegetables are the two main ingredients in this dish, and both provide significant health benefits. Tofu, also known as soy milk, is a source of high-quality plant protein, rich in calcium and cholesterol-free. Meanwhile, vegetables are a rich source of vitamins, fiber, and minerals, which help boost the immune system, aid digestion, and protect the body from disease.

Tofu – A Great Source of Plant Protein

Tofu is a staple food in vegetarian diets, made from soybeans and rich in protein. A serving of tofu can provide about 10-15g of protein, helping to meet the body’s protein needs without having to rely on animal sources. Tofu is also rich in calcium, iron, and isoflavones, which have been shown to reduce the risk of cardiovascular disease, osteoporosis, and certain cancers.

Vegetables – Full of Vitamins and Fiber

Vegetables, including carrots, bell peppers, broccoli, and mushrooms, are a major source of vitamins A, C, E, K, and antioxidants. They help boost immunity, improve skin, and fight aging. In addition, vegetables provide a rich source of fiber, which aids digestion, prevents constipation, and maintains stable blood sugar levels.

2. Ingredients Needed

To make stir-fried tofu with vegetables, you need to prepare the following ingredients:

Tofu

Tofu is the main ingredient in this dish. Choose firm or silken tofu, depending on your preference. Firm tofu is easier to cut into cubes and holds its shape when stir-fried, while silken tofu has a soft, melt-in-your-mouth texture.

Vegetable

You can flexibly choose your favorite vegetables to stir-fry with tofu. Here are some popular vegetables:

• Carrot: Rich in beta-carotene, good for eyes and skin.
• Bell pepper: Provides vitamin C and antioxidants.
• Broccoli: Rich in vitamin K and fiber, good for bones and digestive system.
• Mushroom: Contains lots of vitamin D and essential minerals.
• Onion: Adds rich flavor to dishes.

Spice

Spices are an important factor to make stir-fried tofu with vegetables more attractive. You need to prepare:

• Soy sauce or vegetarian fish sauce
• Salt, pepper, sugar
• Minced garlic, minced shallots
• Vegetable oil
• Chili sauce or chili powder (if you like it spicy)
• A little sesame oil for a special aroma

3. How to Make Stir-Fried Tofu with Vegetables

Below are detailed instructions on how to make stir-fried tofu with vegetables:

Step 1: Prepare Ingredients

First, you need to wash and drain the vegetables. Tofu should be cut into bite-sized cubes. Carrots and bell peppers should be thinly sliced, broccoli should be chopped into florets, mushrooms should be halved or left whole depending on size. Onions should be cut into wedges to add sweetness and crunch.

Step 2: Fry the Tofu

To keep the tofu from falling apart when stir-frying, lightly fry it first. Heat a little oil in a pan, then add the tofu and fry until golden brown on all sides. Once fried, remove the tofu to a plate lined with paper towels to remove excess oil.

Step 3: Stir-fry Vegetables

Once the tofu is fried, heat the pan again and add a little oil. Add minced garlic and minced shallots and saute until fragrant. Once the garlic and shallots are fragrant, add carrots and broccoli first as these are tough vegetables that take longer to cook. After about 3-4 minutes, add bell peppers, mushrooms, and onions and saute. Season with a little salt, pepper, and sugar to taste.

Step 4: Combine Tofu and Vegetables

Once the vegetables are cooked, add the fried tofu to the pan and stir-fry. Add soy sauce or vegetarian fish sauce, chili sauce or chili powder if you like it spicy. Stir-fry for another 2-3 minutes to let the ingredients absorb the spices. Finally, add a little sesame oil and stir gently to create a characteristic aroma. Turn off the heat and serve the dish on a plate.

4. Small Tips to Make Stir-Fried Dishes More Attractive

To make your stir-fried tofu with vegetables more delicious and attractive, please refer to the tips below:

Using Fresh Tofu

Fresh tofu will have a sweeter flavor and smoother texture than tofu that has been stored for a long time. When buying tofu, choose tofu that is bright white, has no strange smell, and is not slimy. If you are not using it right away, you can store the tofu in clean water and keep it in the refrigerator.

Choose Fresh Vegetables

The quality of vegetables directly affects the flavor of the dish. Choose fresh vegetables that are not wilted or have signs of pests. Vegetables should be used immediately after purchase to ensure freshness and retain their nutritional value.

Do Not Stir-Fry For Too Long

Stir-frying vegetables for too long will cause them to lose their natural crunch and flavor. Use high heat and stir-fry for short periods of time to preserve the freshness of the vegetables. For tofu, stir-fry quickly so that the tofu absorbs the flavor without falling apart.

Get Creative With Spices

Spices are an important element that makes a dish more appealing. In addition to the basic spices, you can experiment with other spices such as ginger, coriander, or coconut milk to create new flavors for stir-fried tofu with vegetables.

Vegan Bites

Stir-fried tofu with vegetables is not only a nutritious vegetarian dish but also very easy to make, suitable for even beginners in the kitchen. With simple, easy-to-find ingredients and quick preparation, this will definitely be a favorite dish on your daily menu. Try it now and feel the difference this dish brings to your family meals!