Balsamic Tofu Stir-Fry with Broccoli and Red Bell Pepper
This vibrant stir-fry combines the crunchy textures of fresh broccoli and red bell pepper with the savory taste of brown tofu, all drizzled in a luscious balsamic sauce. Easy to prepare and packed with flavor, this dish is perfect for a weeknight dinner or meal prep over the weekend. The caramelization of the vegetables adds a rich depth to the overall experience, while the option to substitute tofu for chicken or shrimp allows flexibility based on your dietary preferences. Served best over a bed of nutty brown rice or your favorite whole grain, this nourishing meal is both satisfying and nutritious.
N/A
Servings
160
Calories
10
Ingredients
Ingredients
extra firm tofu
14 ounces (water-packed, drained and cut into squares)
balsamic vinegar
3 tablespoons (whisked into sauce mixture)
reduced sodium soy sauce
2 tablespoons (whisked into sauce mixture)
honey or agave syrup
1 tablespoon (whisked into sauce mixture)
garlic cloves
2 cloves (minced)
grated ginger
1 tablespoon (whisked into sauce mixture)
vegetable oil
3 tablespoons (divided for cooking)
broccoli florets
1/2 pound (washed and trimmed)
red bell pepper
1 (thinly sliced)
scallions
4 (sliced for garnish)
Instructions
1
Begin by preparing the tofu: cut it across the width into 6 slabs, then slice each slab in half to create 12 squares. Gently blot the tofu with paper towels to remove excess moisture and set aside.
2
In a small bowl, whisk together the balsamic vinegar, soy sauce, honey or agave syrup, minced garlic, and grated ginger. Set this mixture aside to allow the flavors to meld.
3
In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat. Add the broccoli florets and sauté for about 5 minutes, or until they are bright green and beginning to caramelize. Remove the broccoli from the pan and set aside.
4
In the same skillet, add another tablespoon of vegetable oil and sauté the thinly sliced red bell pepper for approximately 3 minutes until it starts to brown, then remove it from the pan and set aside with the broccoli.
5
Next, heat the remaining tablespoon of vegetable oil in the skillet. Add the tofu squares and cook for about 2 minutes on each side, or until they are nicely browned.
6
Pour the prepared balsamic sauce over the tofu in the pan, stirring gently, and let it simmer for about 1 minute until slightly thickened.
7
Return the sautéed broccoli and red bell pepper to the skillet, tossing gently to coat everything with the sauce. Cook for an additional minute while mixing.
8
Remove from heat and garnish with fresh sliced scallions. Serve immediately over brown rice or your choice of whole grain.
Nutrition Information
7g
Fat
17g
Carbs
9g
Protein
3g
Fiber
3g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the main dish described in this recipe?
The dish is a Balsamic Tofu Stir-Fry with Broccoli and Red Bell Pepper.
What is the primary protein used in this stir-fry?
The primary protein used is extra firm tofu.
How many calories are in a serving of this dish?
There are 160 calories per serving.
Which vegetables are included in the recipe?
The recipe includes broccoli florets and red bell pepper.
What type of vinegar is used for the sauce?
Balsamic vinegar is used for the sauce.
Is this recipe suitable for vegetarians?
Yes, it is a vegetarian dish using tofu as the protein.
Can this recipe be adapted for a gluten-free diet?
Yes, the tags indicate there is a gluten-free option, typically by using a gluten-free soy sauce.
What are the recommended sweeteners for the sauce?
You can use either honey or agave syrup.
How much protein is provided per serving?
Each serving contains 9 grams of protein.
What are the suggested serving sides for this stir-fry?
It is best served over brown rice or your favorite whole grain.
How should the tofu be prepared?
The tofu should be drained, cut into 12 squares, and blotted with paper towels to remove excess moisture.
How much fat is in one serving?
There are 7 grams of fat per serving.
What aromatics are used in the balsamic sauce?
The sauce uses minced garlic and grated ginger.
What is the carbohydrate content per serving?
There are 17 grams of carbohydrates per serving.
What kind of oil should be used for cooking?
The recipe calls for vegetable oil.
How long do you sauté the broccoli?
The broccoli should be sautéed for about 5 minutes until bright green and starting to caramelize.
How long should the red bell pepper be cooked?
The thinly sliced red bell pepper should be sautéed for approximately 3 minutes.
How many tofu squares does the recipe recommend cutting?
The recipe recommends cutting the tofu into 12 squares.
How long do you cook the tofu on each side?
The tofu should be cooked for about 2 minutes on each side until nicely browned.
What is the purpose of simmering the sauce with the tofu?
Simmering the sauce for about 1 minute allows it to slightly thicken and coat the tofu.
What garnish is used for this dish?
The dish is garnished with fresh sliced scallions.
How much fiber is in this meal?
There are 3 grams of fiber per serving.
What type of soy sauce is specified in the ingredients?
The recipe specifies reduced sodium soy sauce.
Can I substitute the tofu with other proteins?
Yes, you can substitute the tofu with chicken or shrimp.
How much sugar is in the recipe?
There are 3 grams of sugar per serving.
How many total ingredients are required?
The recipe requires 10 ingredients.
Is this recipe good for meal preparation?
Yes, it is described as perfect for meal prep over the weekend.
How much vegetable oil is needed in total?
A total of 3 tablespoons of vegetable oil is used, divided during the cooking process.
What is the texture of the vegetables in this dish?
The vegetables are described as having crunchy textures and caramelized depth.
How much broccoli is needed for the recipe?
The recipe requires 1/2 pound of broccoli florets.