Stir-fried Tofu with Vegetables
Stir-fried Tofu with Vegetables is a popular and versatile dish from Chinese cuisine, featuring pan-fried or deep-fried tofu cubes quickly cooked with a colorful mix of vegetables like bell peppers, broccoli, carrots, and mushrooms in a savory sauce. It's a staple in home cooking and restaurants across China and is widely adapted in many other Asian cuisines.
🍽️ Nutrition at a glance
This dish is a well-balanced, high-protein, and moderate-fat meal, with tofu providing a complete plant-based protein and the vegetables offering essential vitamins, minerals, and dietary fiber. A typical serving generally ranges from 300 to 400 calories, depending on the amount of oil and sauce used.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 14 g |
| Carbs | 12 g |
| Fat | 13 g |
| Fiber | 3 g |
| Sugar | 5 g |
| Sodium | 580 mg |
| Calcium | 350 mg |
| Iron | 3.2 mg |
| Potassium | 420 mg |
| Magnesium | 75 mg |
| Phosphorus | 180 mg |
| Vitamin C | 25 mg |
| Vitamin K | 45 mcg |
| Folate | 60 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Tofu, the star ingredient, is a cornerstone of East Asian cuisine with a history spanning over 2,000 years, valued for its ability to absorb flavors and its role as a key protein source in vegetarian and vegan diets. The 'stir-fry' technique itself is a hallmark of Chinese cooking, designed for quick cooking over high heat to preserve the texture and nutrients of the ingredients.
