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–+ servings
Zucchini Stir Fry With Tofu

Satisfying Zucchini Stir Fry With Tofu for Busy Nights

A quick and nutritious Zucchini Stir Fry With Tofu, perfect for busy nights.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 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 Drained and pressed
  • 1 spray Avocado oil spray Or olive/coconut oil
  • 1 medium Shallot Diced
  • 3 cloves Garlic Minced
  • 2 medium Zucchini Sliced
  • 2 medium Carrots Sliced
  • 1 medium Bell pepper Any color
  • to taste Salt & pepper For seasoning
  • 2 tablespoons Chopped green onion/parsley Optional garnish
  • 2 tablespoons Toasted sesame oil
  • 3 tablespoons Tamari or soy sauce Gluten-free tamari if necessary
  • 1 teaspoon Ground ginger Or fresh
  • 1 tablespoon Rice vinegar Adjust to preference
  • 1 tablespoon Cornstarch For sauce thickening

Equipment

  • Large non-stick pan

Method
 

Step-by-Step Instructions
  1. Prep the Tofu: Drain and press the tofu, then cut it into cubes.
  2. Whisk Together the Sauce: Mix tamari, rice vinegar, ginger, and cornstarch slurry.
  3. Cook the Tofu: Sauté the cubed tofu in oil for about 10 minutes until golden.
  4. Sauté the Aromatics: Cook shallots and garlic for 2-3 minutes until fragrant.
  5. Add the Vegetables: Stir in zucchini, carrots, and bell peppers, sauté for 10-12 minutes.
  6. Combine Tofu and Sauce: Add cooked tofu and sauce to the pan; cook for 3 more minutes.
  7. Serve and Enjoy: Serve hot, garnished with green onion or parsley.

Nutrition

Serving: 1servingCalories: 220kcalCarbohydrates: 15gProtein: 12gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gSodium: 500mgPotassium: 600mgFiber: 5gSugar: 5gVitamin A: 2000IUVitamin C: 25mgCalcium: 200mgIron: 3mg

Notes

Perfect for meal prep and can be customized with seasonal vegetables. Enjoy fresh or store for leftovers.

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