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Zucchini Stir Fry With Tofu

Delicious Zucchini Stir Fry With Tofu for a Healthy Weeknight

A quick and healthy Zucchini Stir Fry with Tofu, packed with vibrant vegetables and plant-based protein, perfect for a satisfying weeknight dinner.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stir Fry
  • 14 oz firm or extra firm tofu Use for best texture.
  • cooking spray avocado oil spray Olive oil can also be used.
  • 1 shallot Can swap with diced onions.
  • 2 cloves garlic Fresh minced is best.
  • 2 medium zucchini Cut into half moons.
  • 2 medium carrots Regular carrots are sweetest.
  • 1 bell pepper Any color works.
  • to taste salt
  • to taste pepper
For the Sauce
  • 1 tbsp toasted sesame oil Can substitute with olive oil blend.
  • 2 tbsp tamari or soy sauce Use gluten-free if needed.
  • 1 tsp ground ginger Can use fresh grated for more flavor.
  • 1 tbsp rice vinegar Apple cider vinegar is an alternative.
  • 1 tbsp cornstarch Arrowroot powder is a substitute.
For Optional Garnish
  • 2 tbsp chopped green onion
  • 2 tbsp chopped parsley
  • 1 tbsp toasted sesame seeds

Equipment

  • Non-stick skillet
  • ramekin
  • Paper Towel
  • weight

Method
 

Step-by-Step Instructions
  1. Begin by draining your firm or extra firm tofu. Wrap it in a paper towel to absorb excess moisture and place it under a weight for about 15 minutes.
  2. In a small ramekin, whisk together cornstarch with a couple of tablespoons of water to form a slurry. Add in tamari or soy sauce, toasted sesame oil, ground ginger, rice vinegar, and a pinch of salt and pepper.
  3. Heat a non-stick skillet or wok over medium-high heat and lightly coat it with avocado oil spray. Sauté tofu cubes for 8-10 minutes until golden and crisp.
  4. In the same pan, lower the heat slightly and add shallots and minced garlic. Sauté for about 2 minutes until fragrant.
  5. Introduce the sliced zucchini, carrots, and bell peppers to the pan. Stir-fry for 10-12 minutes.
  6. Once the vegetables are tender, return the golden tofu to the pan. Pour the sauce mixture over everything and toss gently. Cook for another 2-3 minutes.
  7. Serve hot, garnished with chopped green onions, parsley, or toasted sesame seeds.

Nutrition

Serving: 1servingCalories: 220kcalCarbohydrates: 15gProtein: 15gFat: 12gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gSodium: 600mgPotassium: 500mgFiber: 4gSugar: 3gVitamin A: 300IUVitamin C: 50mgCalcium: 10mgIron: 15mg

Notes

Store leftovers in an airtight container for up to 3-5 days. Reheat as needed, adding a splash of water or broth to loosen the sauce.

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