Crispy Garlic Tofu Veggie Stir-Fry
Nutrition per serving
Ingredients
- 400g extra-firm tofu, pressed and cubed
- 3 tbsp cornstarch
- 3 tbsp vegetable oil
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 200g small broccoli florets
- 150g snap peas
- 4 garlic cloves, finely minced
- 1 tbsp fresh grated ginger
- 60ml low-sodium soy sauce
- 2 tbsp maple syrup
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- 300g cooked brown rice
- 1 tbsp sesame seeds
- 2 spring onions, thinly sliced
Instructions
Press the tofu in a clean kitchen towel for at least 10 minutes, then cut into 2cm cubes and toss with the cornstarch and a pinch of salt until fully coated.
Heat 2 tbsp oil in a large pan or wok over medium-high heat. Fry the tofu cubes 6 to 7 minutes, turning, until golden and crisp on all sides, then lift out and set aside.
Add the remaining oil to the same pan. Stir-fry the broccoli 2 to 3 minutes, then add the bell peppers and snap peas and fry 2 more minutes until the vegetables are bright and tender-crisp.
Reduce the heat to medium and add the garlic and ginger, stirring 30 seconds until fragrant. Pour in the soy sauce, maple syrup and rice vinegar and simmer one minute until the glaze thickens slightly.
Return the crispy tofu to the pan and toss everything in the glaze for one minute, then drizzle with sesame oil.
Serve over hot brown rice and garnish with sesame seeds and spring onions. Eat immediately while the tofu is crisp.
This crispy garlic tofu stir-fry is my answer to boring takeout nights. Extra-firm tofu cubes get tossed in a light cornstarch coat and pan-fried until golden and crunchy outside, soft inside — we call them the golden nuggets in my house. Then everything gets tossed with bell peppers, broccoli and snap peas in a sticky, sweet-and-salty garlic-ginger glaze, served over brown rice that soaks up every drop. Each serving gives you 24 grams of protein for just 390 calories, with 30 grams of carbs, 18 grams of fat and 9 grams of fiber, and the recipe is dairy-free and fully vegetarian. It all happens in one pan in about 27 minutes, which makes it perfect for busy weeknights. The real secrets: press the tofu well first, don't crowd the pan, and wait until the glaze thickens before the veggies go in — that's how you get crunch, not sogginess.
