Tofu and Vegetable Stir-fry
Tofu and Vegetable Stir-fry is a vibrant, quick-cooked dish originating from East Asian cuisine, featuring cubed tofu and a colorful medley of vegetables like bell peppers, broccoli, and snap peas. The ingredients are typically tossed in a savory, often soy-based sauce and cooked rapidly in a hot wok or skillet to retain their crispness and flavor.
🍽️ Nutrition at a glance
This dish is generally a balanced, protein-rich meal, thanks to the tofu, with a moderate amount of healthy fats and complex carbohydrates from the vegetables. A typical serving (around 1.5-2 cups) provides a good source of fiber, iron, and various vitamins, with a calorie ballpark of approximately 300-450 calories, depending on the sauce and oil used.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 10 g |
| Fat | 11 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 580 mg |
| Potassium | 350 mg |
| Calcium | 150 mg |
| Iron | 2.5 mg |
| Vitamin C | 35 mg |
| Vitamin A | 4500 IU |
| Magnesium | 60 mg |
| Phosphorus | 120 mg |
| Folate | 60 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, stir-frying is a foundational technique in Chinese cooking, emphasizing speed and high heat to preserve the texture and nutrients of ingredients. Nutritionally, it's a unique plant-based option that offers a complete protein profile when tofu is paired with certain vegetables, making it a staple in vegetarian and vegan diets worldwide.
