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Tofu, often hailed as a staple in vegetarian and vegan cooking, is a versatile ingredient that offers numerous health benefits. It is made from soybeans, making it a rich source of plant-based protein. Just a 3.5-ounce serving of firm tofu can provide approximately 10 grams of protein, making it an excellent alternative to meat. Beyond its impressive protein content, tofu is low in calories and contains essential amino acids, iron, and calcium, making it a nutrient-dense addition to any meal.

Crunchy Tofu Rainbow Stir-Fry

Discover the vibrant world of plant-based cooking with Crunchy Tofu Rainbow Stir-Fry! This colorful dish is not only a visual delight but also packed with nutritional goodness. Featuring crispy, protein-rich tofu and a medley of fresh vegetables, it’s a perfect choice for both vegetarians and anyone looking to enhance their diet. Enjoy each crunchy bite bursting with flavor, and explore the health benefits of this easy-to-make meal that transforms your dining experience!
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Ingredients
  

14 oz firm tofu, pressed and cubed

2 tablespoons cornstarch

3 tablespoons vegetable oil (divided)

1 red bell pepper, sliced

1 yellow bell pepper, sliced

1 medium zucchini, sliced into half moons

1 cup snap peas, trimmed

1 cup broccoli florets

3 green onions, chopped

2 cloves garlic, minced

1 tablespoon fresh ginger, minced

3 tablespoons soy sauce (preferably low sodium)

2 tablespoons hoisin sauce

1 tablespoon rice vinegar

1 teaspoon sesame oil

Sesame seeds for garnish

Fresh cilantro for garnish

Instructions
 

Prepare the Tofu: Begin by pressing the tofu to eliminate excess moisture, which will help it develop a delightful crunch. Once pressed, slice the tofu into 1-inch cubes. In a mixing bowl, toss the tofu cubes with cornstarch until they are evenly coated; this will create a crispy texture once cooked.

    Cook the Tofu: In a large non-stick skillet or wok, heat 2 tablespoons of vegetable oil over medium-high heat. When the oil is hot, carefully add the cornstarch-coated tofu cubes in a single layer. Allow them to cook for 5-7 minutes, turning occasionally, until all sides are golden brown and crispy. Once done, remove the tofu from the skillet and set it aside on a plate.

      Sauté Vegetables: In the same skillet, add the remaining tablespoon of vegetable oil. Introduce the minced garlic and ginger, sautéing for approximately 30 seconds until they become fragrant. Next, add the sliced red and yellow bell peppers, zucchini, snap peas, and broccoli. Stir-fry the vegetables for about 4-5 minutes, until they are vibrant in color and cooked to a tender-crisp consistency.

        Combine and Flavor: Lower the heat to medium, then gently add the crispy tofu back into the skillet. In a small bowl, whisk together the soy sauce, hoisin sauce, rice vinegar, and sesame oil. Pour this flavorful mixture over the tofu and vegetables, ensuring everything is well-coated with the glaze. Allow it to cook for an additional 2-3 minutes to heat through and let the sauce adhere to the ingredients.

          Serve: Remove the stir-fry from the heat. Garnish generously with chopped green onions, a sprinkle of sesame seeds, and fresh cilantro. Serve immediately over steamed rice or fluffy quinoa for a wholesome and satisfying meal.

            Prep Time, Total Time, Servings: 15 min | 30 min | 4 servings