Enjoy a quick and nutritious vegetable stir-fry recipe with tofu, ginger, and garlic. This Asian-inspired dish offers a vibrant blend of colours and plant-based nutrients.
Introduction
Welcome to a vibrant celebration of colours, textures, and healing flavours! OurAsian-Inspired Vegetable Stir-Frybrings together the power of fresh vegetables and protein-rich tofu in a harmonious blend that’s both quick to prepare and deeply nourishing. This dish exemplifies how simple, whole food ingredients can create a meal that energises both body and spirit.
Why This Recipe Matters
In our fast-paced world, we often need meals that are both quick and nutritious. This stir-fry answers that call while staying true towhole food, plant-based principles. By combining colourful vegetables with mineral-rich tofu and aromatic spices, we create a balanced meal that honours traditional Asian cooking wisdom while meeting modern nutritional needs.
Interesting Facts About Key Ingredients
Did you know that tofu has been revered as a health food for over 2,000 years? Traditional Asian medicine considers it a powerful aid for vital energy and bodily balance. Not only is tofu complete in protein, but it also acts as a wonderful carrier of flavours while providing essential minerals like calcium and iron. The rainbow of vegetables in this dish offers a spectrum of antioxidants, each colour representing different healing properties for our bodies.
Ingredients
1 block firm tofu, organic preferred, cubed
2 cups mixed vegetables:Red bell peppers (rich in vitamin C)Broccoli florets (packed with calcium)Carrots (high in beta-carotene)Optional: snow peas, mushrooms, or bamboo shoots
Red bell peppers (rich in vitamin C)
Broccoli florets (packed with calcium)
Carrots (high in beta-carotene)
Optional: snow peas, mushrooms, or bamboo shoots
2 tablespoons tamari or soy sauce
1 tablespoon cold-pressed sesame oil
1 teaspoon fresh grated ginger
2 cloves garlic, minced
Optional: 2 tablespoons nutritional yeast for extra B-vitamins and cheesy flavour
Instructions
Prepare with Intention
Create the FoundationHeat a wok or large skillet over medium heat.Add cold-pressed sesame oil.Sauté garlic and ginger until their aromas bloom (about 30 seconds).
Heat a wok or large skillet over medium heat.
Add cold-pressed sesame oil.
Sauté garlic and ginger until their aromas bloom (about 30 seconds).
Build the Protein BaseAdd tofu cubes to the aromatic oil.Cook until lightly golden on all sides (about 5-7 minutes).Remove tofu and set aside to maintain its texture.
Add tofu cubes to the aromatic oil.
Cook until lightly golden on all sides (about 5-7 minutes).
Remove tofu and set aside to maintain its texture.
Rainbow of VegetablesAdd firmer vegetables first (carrots, broccoli stems).After 2-3 minutes, add softer vegetables (bell peppers, broccoli florets).Stir-fry until vegetables are tender-crisp and vibrant in colour.
Add firmer vegetables first (carrots, broccoli stems).
After 2-3 minutes, add softer vegetables (bell peppers, broccoli florets).
Stir-fry until vegetables are tender-crisp and vibrant in colour.
Unite the ElementsReturn tofu to the pan.Add tamari or soy sauce.Gently toss everything together.Optional: Sprinkle with nutritional yeast before serving.
Return tofu to the pan.
Add tamari or soy sauce.
Gently toss everything together.
Optional: Sprinkle with nutritional yeast before serving.
Tips for Success
Cut vegetables in uniform sizes for even cooking.
Don’t overcrowd the pan – cook in batches if needed.
Keep vegetables crisp-tender to preserve nutrients.
Usecold-pressed oilsfor maximum nutritional benefits.
Addnutritional yeastat the end for a boost of B-vitamins.
Nutritional Facts
Per serving (serves 4):
Calories: 220
Protein: 16g
Fibre: 6g
Iron: 3.2mg
Calcium: 250mg
Vitamin C: 80mg
Vitamin A: 5000 IU
Spiritual and Health Benefits
This stir-fry represents the harmony of elements that nourish our whole being. The tofu provides substantial energy and grounding protein, while the rainbow of vegetables offers life-force energy through their vibrant colours and vital nutrients. The aromatic garlic and ginger awaken our senses and support our immune system. By choosing these whole, plant-based ingredients, we honour both our bodies and our connection to the earth.
Q: How can I make sure my tofu is crispy?
A: Press it well and ensure your pan is hot enough before adding the tofu.
Q: Can I prepare vegetables in advance?
A: Yes! Cut vegetables can be stored in the refrigerator for up to 2 days in an airtight container.
Q: What’s the best way to store leftovers?
A: Store in an airtight container in the refrigerator for up to 3 days. Reheat gently to maintain vegetable texture.
Call to Action
We’d love to see your colourful creation! Share your stir-fry photos on Instagram and tag@VillageOfPeaceDimona. Tell us how this rainbow of vegetables made you feel energised and nourished!
Conclusion
This Asian-Inspired Vegetable Stir-Fry is more than just a quick weeknight meal – it’s a celebration ofwhole food ingredientsthat nourish both body and spirit. By incorporating this dish into your weekly rotation, you’re choosing vibrant health through plant-based eating. Remember to source organic ingredients when possible, usecold-pressed oils,and cook with mindfulness and joy.
The beauty of this stir-fry lies in its versatility – feel free to use whatever seasonal vegetables are available to you, knowing that each colour brings its own healing properties to your plate. May this dish bring vitality and balance to your day!
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Written by
Village of Peace
Village of Peace Dimona — Mastering the Art of Living
