Soy-Glazed Tofu Stir-Fry Bowl – a delightful fusion of Asian-inspired flavors and nutritional benefits. This dish not only satisfies your palate but also provides a hearty dose of plant-based protein, essential vitamins, and minerals. Easy to prepare and bursting with vibrant colors and textures, this bowl is a testament to the versatility and deliciousness of soy-based cuisine.

Nutritional Information:

Each serving of our Soy-Glazed Tofu Stir-Fry Bowl provides approximately 350 calories, 20g of protein, 12g of fiber, and an array of vitamins and minerals. Tofu serves as an excellent source of calcium, iron, and manganese, while vegetables like bell peppers, broccoli, and carrots contribute vitamin C, vitamin A, and antioxidants, promoting overall health and well-being.

Servings: 4
Serving Size: 1 bowl
Prep Time: 15 minutes
Cook Time: 20 minutes

Time-Saving Tips:

This stir-fry bowl is perfect for those seeking a quick and nutritious meal option. To streamline preparation, consider marinating the tofu in advance and chopping the vegetables ahead of time. Store these components separately in the refrigerator for effortless assembly when hunger strikes. If you want to air fry the tofu, check out this recipe.

Ingredients:

  • 1 block (14 oz) extra-firm tofu, pressed and cubed
  • 2 tbsp soy sauce
  • 1 tbsp maple syrup
  • 1 tbsp rice vinegar
  • 1 tsp sesame oil
  • 1 tbsp cornstarch
  • 2 tbsp vegetable oil
  • 2 cloves garlic, minced
  • 1-inch piece of ginger, minced
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 green onions, chopped
  • Cooked brown rice or quinoa, for serving
  • Toasted sesame seeds and sliced green onions, for garnish

Steps:

  1. In a bowl, combine soy sauce, maple syrup, rice vinegar, sesame oil, and cornstarch to make the marinade.
  2. Add tofu cubes and toss gently to coat. Let marinate for at least 10 minutes.
  3. Heat vegetable oil in a large skillet or wok over medium-high heat. Add minced garlic and ginger, and sauté for 1-2 minutes until fragrant.
  4. Add marinated tofu to the skillet, reserving the marinade. Cook tofu until golden brown and crispy on all sides, about 5-6 minutes.
  5. Remove tofu from the skillet and set aside.
  6. In the same skillet, add bell pepper, broccoli, and carrot. Stir-fry for 3-4 minutes until vegetables are tender yet crisp.
  7. Return tofu to the skillet, along with the reserved marinade. Cook for an additional 1-2 minutes, allowing the sauce to thicken and coat the tofu and vegetables evenly.
  8. Remove from heat and garnish with chopped green onions and toasted sesame seeds.
  9. Serve hot over cooked brown rice or quinoa, and enjoy the savory goodness of our Soy-Glazed Tofu Stir-Fry Bowl.

Ingredient Substitutions:

Feel free to customize this recipe to suit your taste preferences and dietary needs. Substitute tofu with tempeh or edamame for alternative sources of soy protein. You can also swap out the vegetables with your favorites, such as snap peas, mushrooms, or bok choy, for added variety and flavor.

Ready to savor the delightful flavors of our Soy-Glazed Tofu Stir-Fry Bowl? Connect with us via our Contact Page to share your feedback questions or recipe requests. Embrace the nourishing power of soy-based cuisine and elevate your dining experience with every bite.