Vegan Tofu and Broccoli Stir Fry Recipe

Introduction

Welcome to our delightful Vegan Tofu and Broccoli Stir Fry recipe, a perfect blend of nutritious, plant-based ingredients designed to tantalize your taste buds while promoting a healthy lifestyle. This dish is not only rich in protein and fiber but also low in SmartPoints, making it an excellent choice for anyone following a Weight Watchers plan or seeking a balanced diet. Below, you’ll find a comprehensive guide to preparing this delectable meal, including ingredient measurements, step-by-step instructions, nutritional information, and Weight Watchers SmartPoints.

Ingredients

  • Tofu: 14 ounces (extra-firm, drained and pressed)
  • Broccoli: 2 cups (cut into bite-sized florets)
  • Red Bell Pepper: 1 medium (sliced thinly)
  • Carrot: 1 large (sliced into thin rounds)
  • Snap Peas: 1 cup
  • Green Onion: 3 stalks (chopped)
  • Garlic: 4 cloves (minced)
  • Ginger: 1 tablespoon (fresh, minced)
  • Soy Sauce: 1/4 cup (low sodium)
  • Sesame Oil: 1 tablespoon
  • Rice Vinegar: 1 tablespoon
  • Maple Syrup: 1 tablespoon
  • Cornstarch: 1 teaspoon
  • Vegetable Broth: 1/2 cup
  • Olive Oil: 1 tablespoon (for sautéing)
  • Sesame Seeds: 1 tablespoon (optional, for garnish)
  • Red Pepper Flakes: 1/2 teaspoon (optional, for added heat)

Instructions

  1. Prepare the Tofu: Begin by cutting the extra-firm tofu into 1-inch cubes. For best results, press the tofu for at least 15 minutes to remove excess moisture. This step is crucial as it helps the tofu achieve a crispy texture when cooked.
  2. Marinate the Tofu: In a medium bowl, combine 2 tablespoons of soy sauce, 1 tablespoon of rice vinegar, and 1 tablespoon of maple syrup. Add the tofu cubes and gently toss to coat. Let the tofu marinate for at least 15 minutes, allowing the flavors to meld.
  3. Prep the Vegetables: While the tofu is marinating, prepare your vegetables. Cut the broccoli into bite-sized florets, slice the red bell pepper, and cut the carrot into thin rounds. Trim the snap peas and chop the green onions.
  4. Make the Sauce: In a small bowl, mix together the remaining 2 tablespoons of soy sauce, 1 tablespoon of sesame oil, 1 tablespoon of rice vinegar, and 1 teaspoon of cornstarch. Stir until the cornstarch is fully dissolved. This mixture will thicken into a glossy sauce as it cooks.
  5. Cook the Tofu: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the marinated tofu cubes. Cook for 5-7 minutes, turning occasionally, until the tofu is golden and crispy on all sides. Remove the tofu from the skillet and set it aside.
  6. Sauté Aromatics: In the same skillet, add a little more oil if needed. Add the minced garlic and ginger, cooking for about 1 minute until fragrant. Be cautious not to burn them.
  7. Stir-Fry Vegetables: Add the broccoli, red bell pepper, carrot, and snap peas to the skillet. Stir-fry the vegetables for about 5-7 minutes, or until they are tender-crisp.
  8. Combine Tofu and Vegetables: Return the cooked tofu to the skillet with the vegetables. Pour the prepared sauce over the tofu and vegetables, tossing to coat evenly. Cook for an additional 2-3 minutes, allowing the sauce to thicken and glaze the ingredients.
  9. Garnish and Serve: If desired, sprinkle sesame seeds and red pepper flakes over the stir-fry for extra flavor and texture. Serve the tofu and broccoli stir-fry hot over a bed of steamed rice or noodles.

Nutritional Information (Per Serving)

  • Calories: 210
  • Protein: 15g
  • Carbohydrates: 18g
  • Fat: 12g
  • Fiber: 5g
  • Sugar: 7g

Weight Watchers SmartPoints

  • SmartPoints: 5 (per serving)
  • PointsPlus: 4 (per serving)

Useful Tips

  • Pressing Tofu: Ensure that you press the tofu well to remove as much moisture as possible. This step is critical for achieving a crispy texture.
  • Vegetable Variations: Feel free to customize the stir-fry with your favorite vegetables or those in season.
  • Sauce Adjustments: Adjust the sweetness and saltiness of the sauce by modifying the amount of maple syrup and soy sauce to your taste.
  • Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave before serving.

Conclusion

This Vegan Tofu and Broccoli Stir Fry is a versatile, flavorful, and healthful option for any meal. Its balanced profile of protein, fiber, and essential nutrients makes it a satisfying choice for those following a Weight Watchers plan or simply looking to eat more plant-based meals. With its low SmartPoints and high nutritional value, this recipe is sure to become a staple in your culinary repertoire. Enjoy the vibrant flavors and the wholesome goodness of this easy-to-make dish!