Tofu and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, with soy-based sauce
Common food
Photo: Wikipedia
This is a light, savory stir-fry of firm tofu cubes and vibrant vegetables like broccoli and carrots, tossed in a savory soy-based sauce. The texture offers a satisfying contrast between the tender, spongy tofu and the crisp-tender vegetables, with a flavor profile that is umami-rich and slightly salty. It's a low-calorie, protein-forward dish that provides a good balance of fat and fiber for a light meal.
Calorie split: 17% protein · 20% carbs · 63% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, savory umami flavor and the satisfying textural contrast between the soft tofu and crisp vegetables. It's also highly versatile, easily adaptable to different vegetables and spice levels, making it a staple in many Asian-inspired home kitchens.
⚠️ Watch-outs & how to enjoy it better
The soy-based sauce can be high in sodium, which may be a concern for those monitoring salt intake. To counteract this, use a low-sodium soy sauce or tamari, and balance the meal with unsalted sides. Additionally, soy is a common allergen, so individuals with soy allergies should avoid it or use a substitute like coconut aminos.
Key benefits
- Good source of plant-based protein from tofu
- Low in calories, suitable for weight management
- Provides dietary fiber from vegetables
- Contains healthy fats from tofu and cooking oil
- Rich in vitamins A and C from carrots and broccoli
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tofu was first created in China over 2,000 years ago, and its production method is similar to that of cheese, involving the coagulation of soy milk.
Full nutrition (USDA data · scales with serving)
| Water | 83.3 g |
| Energy | 92.0 kcal |
| Protein | 4.1 g |
| Total lipid (fat) | 6.7 g |
| Carbohydrate, by difference | 4.7 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 66.0 mg |
| Iron, Fe | 0.79 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 66.0 mg |
| Potassium, K | 184 mg |
| Sodium, Na | 216 mg |
| Zinc, Zn | 0.44 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 4.3 ug |
| Vitamin C, total ascorbic acid | 13.4 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.60 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 33.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 33.0 ug |
| Folate, DFE | 33.0 ug |
| Choline, total | 17.5 mg |
| Vitamin B-12 | 0.01 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 122 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1203 ug |
| Carotene, alpha | 528 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 245 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 31.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.92 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.67 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.33 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is this dish suitable for a vegan diet?
Yes, this dish is typically vegan as it uses tofu and vegetables with a soy-based sauce, which are all plant-based ingredients.
How can I reduce the sodium content?
Use low-sodium soy sauce or tamari, and add more fresh vegetables to dilute the sauce. You can also season with herbs and spices like garlic, ginger, and pepper for flavor without extra salt.
What vegetables work best in this dish?
Broccoli, carrots, and dark-green leafy vegetables like bok choy or spinach are excellent choices. You can also add bell peppers, snap peas, or mushrooms for variety.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.92 kcal/g · 18% calories from protein · 1.2 g fiber · 1.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.