Hearty Vegetable Tofu Stir-fry: A Healthy Twist
Nutritious and Delicious Tofu Stir-fry Packed with Vegetables – A Diet-Friendly Dish
Elevate your everyday tofu stir-fry by incorporating a generous amount of vegetables for a healthier and more vibrant side dish. Tofu, being a high-protein, low-calorie food, is an excellent choice for those on a diet. Enjoy the delightful combination of fresh vegetables and tender tofu!
Main Ingredients
- 300g firm tofu, cut into 1cm slices
- 3/4 bell pepper (use a mix of colors for visual appeal)
- 1/2 onion, thinly sliced
- 1 dried red chili pepper (or 1/2 Cheongyang chili pepper)
- 3 Tbsp potato starch or cornstarch
- 2 Tbsp grapeseed oil (or any vegetable oil)
Sauce
- 4 Tbsp soy sauce
- 1 Tbsp corn syrup or oligosaccharide
- 2 Tbsp cooking wine (mirin)
- 4 Tbsp water
- 1 tsp minced garlic
- 4 Tbsp soy sauce
- 1 Tbsp corn syrup or oligosaccharide
- 2 Tbsp cooking wine (mirin)
- 4 Tbsp water
- 1 tsp minced garlic
Cooking Instructions
Step 1
Slice the tofu into approximately 1cm thick pieces. Slice the onion thinly. Wash the bell pepper, remove the inner white pith and seeds, and then slice it into strips similar in thickness to the onion.
Step 2
Gently pat the tofu slices dry with a paper towel. Coat each side evenly with starch. This coating will help the tofu maintain its shape and achieve a crispier texture.
Step 3
Heat the grapeseed oil in a non-stick pan over medium heat. Place the starch-coated tofu slices in the pan and pan-fry until golden brown and slightly crispy on both sides. Tip: For easier handling and a neater presentation, you can pan-fry the tofu whole and cut it into serving pieces after cooking. Once browned, remove the tofu and place it on a paper towel-lined plate to drain excess oil. Set aside.
Step 4
In the same pan (without adding more oil), combine the sauce ingredients: soy sauce, corn syrup, cooking wine, water, and minced garlic. Add the dried red chili pepper. Bring the sauce to a simmer over medium-low heat. The dried chili adds a subtle spicy kick and depth of flavor; you can substitute with chopped fresh chili peppers if preferred.
Step 5
Once the sauce is simmering, carefully add the pan-fried tofu back into the pan. Gently stir to coat the tofu with the sauce and let it simmer for a short while until the sauce has thickened slightly. Avoid reducing the sauce completely; aim to leave about 2-3 tablespoons of sauce remaining. Remove the tofu from the pan and set aside.
Step 6
Add the sliced bell peppers and onions to the pan containing the remaining sauce. Stir-fry over medium heat until the onions become translucent and tender. This one-pan cooking method minimizes cleanup!
Step 7
Arrange the stir-fried vegetables attractively over the tofu, or gently toss them together. Transfer to a serving dish. Your delicious and healthy vegetable tofu stir-fry is now ready to be enjoyed!
