Vegetable and Tofu Stir-Fry
Vegetable and Tofu Stir-Fry is a quick, savory dish from Chinese cuisine, featuring cubed tofu and a colorful mix of vegetables like bell peppers, broccoli, and carrots tossed in a flavorful sauce. The chicken or turkey option adds lean protein, making it a versatile and satisfying meal.
🍽️ Nutrition at a glance
This dish is a balanced source of protein from tofu and optional poultry, with moderate carbohydrates from vegetables and a light sauce, and low fat if prepared with minimal oil. It provides fiber, vitamins like C and K, and minerals such as iron and calcium, with a typical serving ranging from 300 to 400 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 18 g |
| Carbs | 12 g |
| Fat | 11 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Potassium | 350 mg |
| Vitamin A | 450 IU |
| Vitamin C | 15 mg |
| Calcium | 120 mg |
| Iron | 2.5 mg |
| Magnesium | 45 mg |
| Phosphorus | 180 mg |
| Vitamin K | 25 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Stir-frying is a classic Chinese cooking technique that preserves the texture and nutrients of ingredients by cooking them quickly over high heat. Nutritionally, tofu offers a complete plant-based protein, and combining it with vegetables creates a meal that's both culturally rooted in East Asian traditions and adaptable to modern dietary preferences.
