Are you looking for a Tofu and Vegetables Recipe? Here you go! Thanks to my guest Sarah, I prepared the Pan-fried Tofu with Stir-fried Vegetables without Soy Sauce. A complete meal, rich in plant proteins, with little salt and lots of flavor and taste! Join us in preparing this seasonal side dish, full of colors and scents, from the red bell pepper to the yellow one, from the white onion to the zucchini. Have fun in the kitchen!!!
I had as a brigade partner my friend Sarah who came up with this recipe a few years ago. She was looking for a quick and easy dish to prepare with vegetables. Then curiosity drove her to try tofu. A mix of stir-fried vegetables, some cubes of tofu and the dish was ready. Easier than that!!
I had already tried this Quick Recipe, always prepared by her, last summer. Bear in mind, as I mention in the video recipe you will find below, that I neither eat bell peppers nor tofu. In fact, this is the first recipe I present to you with this ingredient; Sarah had to come from Milan to introduce tofu into my kitchen. She had prepared this pan-fried tofu with stir-fried vegetables for a grill at the campsite as a side dish for meat. I am not yet crazy about it and I don’t know if I will continue to use it for my recipes, but we surely had fun preparing this light vegetable dish together.
Before moving to the recipe for pan-fried tofu without soy sauce, I remind you that I am waiting for you every morning on my cooking blog Le Ricette di Bea with the Recipe of the Day! You will indeed find the recipe in the group or on the Facebook fan page of Le Ricette di Bea!
Below you will find other recipes that I have prepared over the years with vegetables, pan-fried or baked, quick, easy and delicious recipes just as we like them!
- Difficulty: Very easy
- Cost: Very cheap
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All seasons, Spring, Summer
- Energy 288.76 (Kcal)
- Carbohydrates 12.89 (g) of which sugars 3.57 (g)
- Proteins 11.43 (g)
- Fat 24.05 (g) of which saturated 3.49 (g)of which unsaturated 4.01 (g)
- Fibers 3.22 (g)
- Sodium 400.83 (mg)
Indicative values for a portion of 9 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for Pan-fried Tofu with Stir-fried Vegetables
- 2 blocks tofu (approximately 7 oz total)
- 1 yellow bell pepper (medium large)
- 1 red bell pepper (medium large)
- 2 zucchini (medium large)
- Half white onion (for sautéing)
- 2 tablespoons extra virgin olive oil
- 1 pinch salt
- 1 pinch pepper
Optional is the soy sauce, we did not add it, but if you like it I’m sure it will go perfectly. Maybe even a generous sprinkle of seeds.
Tools for the Pan-fried Tofu with Vegetables Recipe
- 1 Cutting board
- 1 Knife
- 1 Plate
- 1 Pan
- 1 Wooden spoon
- 1 Stovetop
If you have a wok, you can use it for the cooking of this stir-fried vegetable with tofu recipe.
Steps for the Pan-fried Tofu with Stir-fried Vegetables Recipe without Soy Sauce
Let’s start by washing the vegetables, so the red bell pepper, the yellow bell pepper and the two zucchinis, under the running water stream from the tap. Then place them on a wooden cutting board and with a knife cut them into many cubes. Try to have all cubes of the same size, as Sarah says in the video recipe: this will help you in cooking, making it shorter and especially more homogeneous.
Once all the vegetables are diced, we can transfer them to a plate. Let’s also prepare the half onion, cutting it into many small pieces that we will sauté in the pan with a drizzle of extra virgin olive oil. Let’s move to the stovetop. Turn on the flame and place a nice wide pan on the heat, possibly with nice high edges. If you have a wok, you can use it for the stir-fried vegetable cooking.
Let’s sauté the onion with the olive oil. When the onion is wilted, we can add the vegetables, all at once, directly from the plate where we previously transferred them. Let them go over medium heat for about 30 minutes. Meanwhile, we chatted, recounting winter months and changes in life, habits, and work.
When the vegetables are almost ready, it’s time to add the tofu. Cut this ingredient into cubes as well, still on the cutting board with the help of a knife. Then transfer it to the pan with the vegetables and stir with a wooden spoon. Let it cook for the last 10 minutes. Minutes that will allow the tofu to absorb the flavor of the stir-fried vegetables, and the vegetables to finish cooking.
We didn’t stir too many times the stir-fried vegetables with tofu to avoid breaking them, we liked the uniform and intact effect of the colorful cubes, as can be seen very well from the photographs.
This plate of stir-fried vegetables with tofu will indeed be very colorful, with the colors of summer, a dish that makes you hungry just by looking at it, that makes you grab the spoon to taste it. The scent of the bell peppers then will intoxicate your senses, the kitchen still smelled of it the next day.
I am sure that you will try this recipe, driven by curiosity like me, in search of new dishes, colorful, quick, especially easy to prepare. A side dish or a summer single dish perfect for the garden barbecues, the lunch at the beach or an aperitif with friends if served in cups or small glasses.
I can only wish you a good appetite, from me and from Sarah of course, who is the creator of this recipe as my guest for Cook with Me! I remind you, in fact, that you can also participate in this initiative by sending a message in chat or an email to lericettedibea@gmail.com to show your availability to cook with me directly in my kitchen!!
I thank Sarah for being my guest for Cook with Me and I hope she had as much fun as I did! If you want to sign up you can send an email to lericettedibea@gmail.com or contact me through the social channels! I look forward to cooking together in my kitchen!
Storage and variations of the Pan-fried Tofu with Stir-fried Vegetables Recipe
We can store the tofu with vegetables in a container with a lid for a few days keeping it in the fridge and reheating it just before consuming it. Sarah says it’s also delicious as a cold dish, perfect for the summer season.
We could also opt for freezer storage, always well closed with a lid, for a few weeks.
The possible variations I have already hinted at during the course of the recipe, but if you have other ideas or other ingredients to add, you can indicate them in the comments section below or writing in chat on the various social profiles of the blog. You will find the box with the social links below, I am waiting for you!!!
