Tofu Stir-Fry
Tofu Stir-Fry is a quick and flavorful dish where cubes of tofu are seared until golden and then tossed with a colorful medley of vegetables in a savory sauce. It's a staple of Chinese home cooking, with countless variations using ingredients like bell peppers, broccoli, carrots, and scallions, all brought together with a sauce often based on soy sauce, garlic, and ginger.
🍽️ Nutrition at a glance
This dish is a great source of plant-based protein from the tofu, while being relatively low in carbohydrates unless served with rice. It provides a good mix of vitamins and minerals from the vegetables, with a typical serving containing around 250-350 calories, depending on the amount of oil and sauce used.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 10 g |
| Fat | 11 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Calcium | 150 mg |
| Iron | 2.5 mg |
| Potassium | 300 mg |
| Magnesium | 40 mg |
| Phosphorus | 120 mg |
| Vitamin C | 15 mg |
| Vitamin K | 20 mcg |
| Folate | 30 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Tofu stir-fry beautifully showcases the Chinese culinary principle of balancing textures and flavors, where the soft, absorbent tofu soaks up the savory sauce while contrasting with the crisp-tender vegetables. Nutritionally, it's a complete protein dish when paired with rice, making it a wholesome and satisfying meal.
