Sydney Broccoli, Red Pepper & Tofu Stir Fry With Balsamic Vi

May 30, 2023May 30, 20230 2
Healthy and flavorful Sydney Broccoli, Red Pepper & Tofu Stir Fry recipe
in Vegetarian

Prep

20 min

Cook

20 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

14 ounces extra firm tofu , water-packed , drained
3 tablespoons balsamic vinegar
2 tablespoons reduced sodium soy sauce
1 tablespoon honey or 1 tablespoon agave syrup
2 garlic cloves , minced
1 tablespoon grated ginger
1 tablespoon vegetable oil , for broccoli
1/2 lb broccoli floret
1 tablespoon vegetable oil , for red pepper
1 red pepper , thinly sliced ( I use red bell pepper )
1 tablespoon vegetable oil , for tofu
4 scallions , sliced , for garnish

Nutrision Information

Servings Per Recipe
4
Calories
217
Sugar
6g
Fat
10g
This Sydney Broccoli, Red Pepper & Tofu Stir Fry is a flavorful and healthy vegetarian dish that is perfect for a quick and easy weeknight meal. The combination of fresh broccoli and red pepper with marinated tofu creates a delicious and satisfying stir-fry that is packed with nutrients and plant-based protein. This recipe can be easily customized with your favorite vegetables or proteins. Serve the stir-fry over brown rice or quinoa for a complete and balanced meal that will leave you feeling energized and satisfied.

Instructions

1.Press the tofu to remove excess water, and cut it into cubes.
2.In a small bowl, whisk together the balsamic vinegar, soy sauce, honey, minced garlic, and grated ginger to make the marinade.
3.Add the tofu to the marinade, and let it rest for at least 10 minutes.
4.Meanwhile, heat 1 tablespoon of vegetable oil in a skillet over medium heat. Add the broccoli florets and stir-fry for 5-6 minutes or until they are tender.
5.Remove the broccoli from the skillet and set it aside.
6.Add another tablespoon of vegetable oil to the skillet. Add the thinly sliced red pepper and stir-fry for 3-4 minutes or until they are tender.
7.Remove the red pepper from the skillet and set it aside.
8.Add the final tablespoon of vegetable oil to the skillet with the marinated tofu. Cook the tofu for 3-4 minutes or until it is lightly browned on all sides.
9.Return the broccoli and red pepper to the skillet, and stir everything together.
10.Serve the stir-fry hot, garnished with sliced scallions.

PROS

This stir-fry is an excellent source of plant-based protein and fiber from the tofu and broccoli.

The balsamic vinegar and soy sauce marinade provides a delicious and tangy flavor to the dish.

CONS

This stir-fry contains soy, which may not be suitable for those with a soy allergy or sensitivity.

It also requires a bit of preparation time to press the tofu and make the marinade.

HEALTH & BENEFITS

The tofu in this stir-fry is a fantastic source of plant-based protein, which can help to keep you feeling full and satisfied.
Tofu also contains isoflavones, which may help to support heart and bone health.
Broccoli is a cruciferous vegetable that is high in vitamin C, fiber, and other nutrients that may help to reduce inflammation and support overall health.

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