Mixed Vegetable Tofu Stir-Fry: Healthy And Tasty Snack Diet Meal
Image Credit: Tofu stir fry with vegetables | Pexels

Tofu, also known as soya curd or bean curd, has a mild flavour and is abundant in vitamins and proteins while being low in calories. It is high in amino acids, iron, calcium, micronutrients and minerals such as manganese, selenium, and phosphorus, as well as Vitamin B1. Because of its high phytoestrogen content (a group of compounds found in plants that have a similar impact as that of oestrogen generated by the body), soya protein (from which Tofu is made) is thought to help lower bad cholesterol levels and also greatly reduce the risk of breast cancer.

In comparison to animal proteins (from which Paneer is produced), which open the skin pores wide, the vegetable proteins in Tofu assist maintain the skin's complexion consistent and prevent ageing. Tofu can also help reduce menopausal symptoms and protect the liver from free radical damage. Stir-fry has all of the characteristics of a go-to dinner: it's simple, fast, and only takes one pan. This ginger-soy-garlic sauce is restaurant-quality, and you can tailor the veggies and sauce to your preferences. Feel free to substitute a meatier protein, or add a gourmet touch with crushed peanuts and bean sprouts. To make the recipe even easier, use frozen veggies; you won't notice the difference.

Stir-fry has all of the hallmarks of a go-to dinner: it's quick and easy to prepare, and it only takes one pan. This ginger-soy-garlic sauce is restaurant-quality, and the veggies and sauce may be customized to your desire. Feel free to substitute a meatier protein, or add crushed peanuts and bean sprouts for a gourmet touch. To make the recipe even more convenient, use frozen veggies; the difference won't be noticeable. Tofu has been around for thousands of years. It is supposed to have developed during the Han Dynasty in China. According to tradition, tofu was developed when a Chinese chef accidentally curdled soy milk by adding nigari seaweed.

It is a very filling dish | Pexels

  • Oil (for frying)
  • Some chopped veggies (Mushroom, Carrot, Broccoli Florets, Baby Corns, Bell Peppers, Zucchini)
  • 1 medium sized Onion, cut into cubes
  • 2 tbs Soya Sauce
  • 2 tsp Vinegar 
  • 2 tsp Brown Sugar
  • Crushed Black Pepper
  • Salt to taste
  • 3-4 finely chopped Garlic Cloves
  • Finely chopped Green Chillies (as per taste)
  • Tofu (cut into cubes and tossed in little Oil)

Method for Preparation:

  • Heat the oil in a pan (alternatively Olive Oil can be used)
  • 2 tablespoons Soy Sauce, 2 tablespoons Vinegar, and 2 tablespoons Brown Sugar (keep it aside)
  • Add crushed black pepper and salt to taste to this mixture.
  • 3-4 finely chopped Garlic Cloves
  • Green Chillies, finely chopped (as per taste)
  • Sauté the chopped mushrooms
  • Then add the diced carrot, baby corn, and broccoli.
  • 1 medium onion, cut into cubes
  • Cook for 5-7 minutes, or until golden-brown.
  • Now add the Tofu, which has been delicately cooked in oil.
  • Chop the zucchini and bell peppers.
  • Mixture of Soya Sauce
  • Cook for 5 minutes more, and it's done.

Tofu was widespread across Asia, but in the 1960s, western countries got interested in healthy food, and tofu became extremely popular. Tofu has since been investigated and found to offer several health advantages.