Simple yet Flavorful Vegetarian Stir-Fry Recipe

Savor the delicious taste of a healthy vegetarian stir-fry that can be prepared in about 30 minutes for a satisfying meal for four servings.

Vegetarian stir-fry is a versatile dish that can incorporate a variety of vegetables, proteins like tofu or tempeh, and flavorful sauces. This recipe offers a perfect balance between simplicity and flavor, making it an excellent choice for busy nights when you need something quick yet satisfying to serve your family.

Ingredients

1 block firm tofu, cut into bite-sized cubes (about 400 grams)
1 onion, sliced into thin pieces
3 carrots, julienned
1 red bell pepper, diced finely
1 red chili, seeded and finely chopped (optional for heat)
3 cloves garlic, minced
2 tablespoons soy sauce
1 tablespoon sesame oil
1 teaspoon ground ginger
Salt to taste
Fresh cilantro for garnishing (optional)
Vegetable or peanut oil as needed for stir-frying

Instructions

Start by preparing the tofu. Drain it well if you use extra-firm tofu, to avoid excess water in your stir-fry. Press the tofu block lightly with a paper towel or between napkins for about 5 minutes.
Heat a large skillet or wok over medium heat. Add half of the sesame oil and let it warm up until it's shimmering. Once hot, add the tofu cubes in a single layer without overcrowding the pan to avoid steaming instead of searing. Let them sizzle for about 5 minutes on each side, until golden brown. Remove from the skillet and place aside.
In the same skillet, heat another tablespoon or two of oil. Add the sliced onions and stir-fry gently until they soften to a translucent color, around 3-4 minutes. Then add the carrots, bell pepper, and chili if you're adding it for extra kick. Stir them in briskly to ensure even cooking.
Once the vegetables are nearly tender but still crisp (about another 5-7 minutes), incorporate the garlic and ginger into the wok. Stir-fry this mixture for a minute or so until fragrant.
Pour in the soy sauce, adjust with salt to taste, and stir everything together thoroughly. Add the tofu back into the skillet along with any accumulated juices from the plate. Toss everything around briskly so that all the ingredients are coated equally with the flavorful sauce. Let this mixture cook for another 2-3 minutes.
Transfer the finished stir-fry to a serving dish and garnish with fresh cilantro if preferred. Serve immediately over steamed rice or noodles, and enjoy your meal!

Nutritional Information per Serving

Calories: Approximately 175 kcal
Total Fat: About 9 grams
Saturated Fat: Less than 2 grams
Cholesterol: Slightly less than 0 mg
Sodium: Around 600 mg
Total Carbohydrates: Approximately 15 grams
Fiber: About 4 grams
Sugars: Less than 8 grams
Protein: Nearly 20 grams

Tips for a Successful Stir-Fry

Ensure the ingredients are fresh. The quality of your vegetables and tofu directly impacts the taste. Opt for firm tofu that doesn't have to be soaked in advance if you're using it for this dish.

Preheat the skillet or wok before adding oil. This prevents the oil from splattering as soon as you put in the ingredients, ensuring safety and a cleaner cooking experience.

Use high heat initially for searing tofu and onions. Lowering the temperature too early can result in the food not developing its proper color or texture. Once everything has started to brown nicely, you can lower the heat slightly for the final stages of cooking.

Variations

If you have leftovers like broccoli or peas on hand, feel free to add them into this dish. For a heartier meal, serve it over rice noodles instead of regular steamed rice. Adding some sliced green onions or sesame seeds can also elevate the presentation and taste.

Conclusion

A vegetarian stir-fry offers an easy, nutritious, and versatile option for your weekly menu planning. Whether you're looking to enjoy a quick weeknight dinner or impress friends with a tasty dish, this recipe is sure to become one of your favorites. Try it out at least once; we bet you'll be coming back to it again and again!