Tofu Stir-Fry with Mixed Vegetables
Tofu Stir-Fry with Mixed Vegetables is a classic, quick-to-prepare dish featuring cubed tofu and a colorful medley of vegetables like bell peppers, broccoli, carrots, and snap peas, all tossed in a savory sauce. It's a staple of East Asian home cooking and takeout, prized for its balance of textures and flavors.
🍽️ Nutrition at a glance
This dish is typically high in plant-based protein from the tofu and low in carbohydrates, depending on the sauce and any added rice or noodles. It provides a good source of fiber, vitamins (like C and K), and minerals, with a calorie count often ranging from 250-400 per serving.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 15 g |
| Fat | 9 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 480 mg |
| Potassium | 350 mg |
| Calcium | 200 mg |
| Iron | 3.5 mg |
| Magnesium | 60 mg |
| Phosphorus | 150 mg |
| Vitamin C | 30 mg |
| Vitamin A | 800 IU |
| Folate | 45 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a prime example of the Chinese cooking philosophy of 'color, aroma, and taste,' where visual appeal is as important as flavor. Nutritionally, it's a complete protein meal when paired with a grain, making it a cornerstone of vegetarian and vegan diets worldwide.
