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Zucchini Stir Fry with Tofu: Quick, Colorful, and Healthy

This quick and healthy Zucchini Stir Fry with Tofu combines vibrant vegetables and tofu in a flavorful dish, perfect for dinner.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian
Calories: 250
Ingredients Equipment Method Notes

Ingredients
  

For the Stir Fry
  • 14 oz Tofu Use firm or extra-firm for best texture.
  • 1 spray Avocado oil Helps to prevent sticking.
  • 1 small Shallot Feel free to use diced onion instead.
  • 2 cloves Garlic Fresh garlic enhances flavor.
  • 2 medium Zucchini The star vegetable in the dish.
  • 2 medium Carrots A sweet addition that brightens the dish.
  • 1 cup Bell pepper Brings sweetness and crunch.
  • to taste Salt Essential for seasoning.
  • to taste Pepper Adjust to your taste preferences.
  • 1 tbsp Sesame oil Imparts a nutty flavor.
  • 3 tbsp Tamari or Soy Sauce Choose gluten-free tamari for a gluten-free option.
  • 1 tsp Ground Ginger Offers warmth to the dish.
  • 1 tbsp Rice Vinegar Balances flavors.
  • 1 tbsp Cornstarch Thickens the sauce.

Equipment

  • Non-Stick Pan

Method
 

Step-by-Step Instructions
  1. Prepare the Tofu: Drain the tofu, wrap in paper towels, and press to remove excess moisture for about 15 minutes. Cut into cubes.
  2. Make the Sauce: Mix cornstarch with water to form a slurry, then stir in sesame oil, tamari (or soy sauce), ground ginger, and rice vinegar.
  3. Cook the Tofu: Heat a non-stick pan over medium-high heat, spray with avocado oil, add tofu, cook undisturbed for 5 minutes until golden brown, flip and cook for another 5 minutes until crispy, then remove from pan.
  4. Sauté Aromatics: In the same pan, add more avocado oil if needed, and sauté shallot and garlic for 2-3 minutes until translucent.
  5. Add the Vegetables: Stir-fry zucchini, carrots, and bell peppers for 10-12 minutes until tender but still crunchy.
  6. Combine and Thicken: Add the crispy tofu back to the pan and pour over the sauce, stir gently for 3 minutes until the sauce thickens.
  7. Serve and Enjoy: Serve hot on its own or over grains like brown rice or quinoa, garnished with sesame seeds if desired.

Notes

Store leftovers in an airtight container for up to 3-5 days, reheat as needed. Feel free to substitute vegetables based on preferences.