Simple Vegetarian Stir-Fry Recipe

Stir-frying is a versatile cooking technique that allows you to quickly cook vegetables and proteins in a small amount of oil over high heat. This simple vegetarian stir-fry recipe highlights the flavors of fresh vegetables and tofu, providing a healthy yet satisfying meal option.

This dish can be enjoyed as a main course or served alongside rice or noodles for a more substantial meal. The cooking time is approximately 20 minutes, and it serves four people generously.

Ingredients

• 1 block firm tofu (about 250 grams), cut into cubes
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 3 carrots, peeled and thinly sliced
• 1 large onion, chopped
• 4 cloves garlic, minced
• 2 tablespoons soy sauce (for seasoning)
• 1 tablespoon vegetable oil
• Salt to taste
• Paprika (optional)

Prepare the tofu by pressing it between paper towels or a clean cloth for about 5 minutes. This process helps remove excess water, making the tofu firmer and easier to cook without crumbling.

Instructions

1. Cooking the tofu: Heat the vegetable oil in a large skillet over medium-high heat until it shimmers. Add the pressed tofu cubes and cook for about 5 minutes, turning occasionally, until golden brown on all sides. Remove the tofu from the pan and set aside.
2. Preparing vegetables: In the same skillet, add sliced red and yellow peppers along with thinly sliced carrots. Stir-fry these vegetables over medium heat for about 5 minutes or until they start to soften but still retain their vibrant colors.
3. Frying onions and garlic: Add the chopped onion and minced garlic to the pan and stir-fry until the onions become translucent, approximately 3-4 minutes. Continue cooking until the vegetables are nicely caramelized but not burnt.
4. Mixing everything together: Return the cooked tofu to the skillet along with soy sauce. Stir gently while allowing flavors to meld. Season according to your taste preference by adding salt and a sprinkle of paprika if desired.

The dish is now ready to serve. Serve it hot as part of a balanced meal or over steamed rice for extra satisfaction.

Health Benefits

This stir-fry recipe offers several health benefits due to its focus on whole foods like vegetables and lean proteins such as tofu. Vegetables provide essential vitamins, minerals, fiber, and antioxidants that support overall well-being. Tofu is rich in protein without the saturated fats found in meat, which makes it an ideal choice for vegetarians and those watching their fat intake.

Variations

Feel free to customize this recipe based on your tastes or dietary preferences:

• Swap out tofu for another protein source: Substitute tofu with chicken, shrimp, beef, or any other preferred protein. Adjust cooking times accordingly as different proteins have varying cooking durations.
• Add more veggies: Experiment by adding other vegetables like broccoli florets, snap peas, or bok choy to the mix for added texture and flavor.

This versatile recipe ensures there's something everyone can enjoy while staying healthy and satisfied. Try incorporating this dish into your weekly menu rotation to add variety to your meals!