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Zucchini Stir Fry With Tofu

Savory Zucchini Stir Fry With Tofu: Quick & Healthy Delight

A quick and healthy Zucchini Stir Fry with Tofu that satisfies your taste buds and is budget-friendly.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian, Vegan
Calories: 320

Ingredients
  

For the Stir Fry
  • 14 oz Extra-Firm Tofu Pressed and cubed
  • 2 cups Zucchini Sliced
  • 1 cup Red Bell Pepper Sliced
  • 1 cup Yellow Bell Pepper Sliced
  • 1 medium Onion Chopped
  • 3 cloves Garlic Minced
  • 2 tbsp Cornstarch For coating
  • 3 tbsp Vegetable Oil For frying
  • 2 tbsp Green Onions Sliced, for garnish
  • 3 tbsp Soy Sauce Gluten-free tamari optional
  • 1 tbsp Sesame Oil Optional but recommended
  • 1 tbsp Maple Syrup or Honey Agave syrup is a vegan substitute
  • 2 tbsp Rice Vinegar Apple cider vinegar as a substitute
  • 1 tbsp Sriracha Optional for heat
  • 1 inch Ginger Fresh, grated

Equipment

  • skillet
  • Cooking Towel
  • Knife
  • cutting board

Method
 

Step-by-Step Instructions
  1. Press the Extra-Firm Tofu for 15–20 minutes to remove excess moisture, wrap in a clean kitchen towel and place something heavy on top. Cut into bite-sized cubes.
  2. In a large skillet, heat 2 tablespoons of vegetable oil over medium-high heat. Add the cornstarch-coated tofu and sauté for 6–8 minutes until golden and crispy. Remove and set aside.
  3. In the same skillet, add another tablespoon of vegetable oil, chopped onion, sliced zucchini, and both red and yellow bell peppers. Stir fry for 4–5 minutes until the zucchini is tender.
  4. Add minced garlic and grated ginger, cooking for an additional 30 seconds.
  5. Pour in the soy sauce, rice vinegar, maple syrup, and sriracha over the vegetables. Add the crispy tofu back into the skillet and stir well.
  6. Remove from heat, garnish with sliced green onions, and serve hot over steamed rice or noodles.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 18gProtein: 21gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gSodium: 720mgPotassium: 500mgFiber: 4gSugar: 5gVitamin A: 2500IUVitamin C: 75mgCalcium: 200mgIron: 3mg

Notes

Ensure tofu is thoroughly dried before coating with cornstarch for maximum crispiness. Adjust sriracha to taste for desired spice level.

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