Back to list

Best Easy Pressed Tofu with Vegetables Recipe

Name: Best Easy Pressed Tofu with Vegetables Recipe
Total time: 25 min
Yield: 220 g
Ingredients: firm tofu 16 oz; broccoli florets 2 cups; red bell pepper 1 piece; carrot 1 piece; snap peas 1 cup; yellow onion 0.5 piece; soy sauce 3 tbsp; garlic 2 cloves; ginger 1 tsp; sesame oil 1 tbsp; cornstarch 1 tbsp; water 2 tbsp; black pepper 0.25 tsp

Firm pressed tofu is stir-fried with mixed vegetables in a savory sauce. This vegetarian, high protein family dish is healthy, satisfying, and supports clean eats or calorie deficit goals.

Cook 25 min Difficulty NORMAL 210 kcal

#vegetarian #high protein #diabetic friendly #low carb

Image coming soon

Ingredients

Main ingredients

firm tofu 16 oz
broccoli florets 2 cups
red bell pepper 1 piece
carrot 1 piece
snap peas 1 cup
yellow onion 0.5 piece

Seasonings/Sauce

soy sauce 3 tbsp
garlic 2 cloves
ginger 1 tsp
sesame oil 1 tbsp
cornstarch 1 tbsp
water 2 tbsp
black pepper 0.25 tsp

Nutrition summary

Carbohydrates 14 g 27%

Protein 18 g 34%

Fat 9 g 39%

Serving size 220g

Cooking steps

1

Cut the pressed firm tofu into 3/4-inch cubes and pat dry thoroughly with paper towels to remove excess moisture.
2

Heat 1/2 tablespoon sesame oil in a large nonstick skillet over medium-high heat. Add tofu cubes and cook, turning occasionally, until golden brown on all sides (about 6-8 minutes). Remove tofu to a plate.
3

In the same skillet, add broccoli, onions, carrots, snap peas, and red bell pepper. Stir-fry on medium-high heat for 4 minutes until vegetables are crisp-tender.
4

Push the vegetables to the edges and in the center add remaining sesame oil, minced garlic, and ginger. Stir for 30 seconds until fragrant.
5

Return tofu to the pan. In a small bowl, mix soy sauce, water, cornstarch, and black pepper into a smooth slurry, then pour over the tofu and veggies. Toss for 2-3 minutes over medium heat until sauce thickens and everything is evenly coated.
6

Serve immediately while hot for best texture.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The key ingredient is firm pressed tofu, which provides the protein-rich, satisfying base for the dish and gives it a hearty texture that absorbs the savory sauce and aromatics.

Q. How is the tofu cooked to achieve the best texture?

The tofu is cut into cubes, thoroughly dried, and pan-seared in sesame oil over medium-high heat until golden brown on all sides. This step ensures a crisp exterior and helps the tofu hold its shape, resulting in a deliciously firm bite.

Q. How many calories and protein does each serving have?

Each serving of this recipe provides approximately 210 kcal and 18g of protein, making it suitable for those seeking high protein and moderate calorie content in a satisfying vegetarian dish.

Q. What cooking steps prevent soggy vegetables or mushy tofu?

The vegetables are stir-fried briefly on medium-high heat to stay crisp-tender, and sauce is added only after both tofu and vegetables are mostly cooked. Tofu is seared first and only tossed back in at the end with the sauce so it remains firm.

Q. Why does this dish fit clean eating and calorie deficit goals?

With a balance of 18g protein, 14g carbs, and only 210 kcal per serving, plus an emphasis on lean protein (tofu) and vegetables, this recipe supports clean eating habits and is well-suited for calorie-aware meal plans.

Best Easy Pressed Tofu with Vegetables Recipe

AI 영양사 앤디