Tofu Vegetable Stir-Fry is a highly healthy dish
Soy foods like tofu contain isoflavones and unsaturated fats that research links to improved cholesterol profiles (lower LDL “bad” cholesterol) and reduced risk of heart disease. Pairing tofu with fiber-rich vegetables further supports cardiovascular health. Using modest amounts of healthy oils (sesame, olive) and limiting sodium keeps the dish heart-friendly.
Ingredients
- 150 g tofu
- 1 cup broccoli
- 1 bell pepper
- 1 carrot
- ½ cup mushrooms
- 2 garlic cloves
- 1 tsp sesame seeds
- 1 tsp sesame or olive oil
Steps
Step 1: Cut tofu into cubes.
Step 2: Chop all vegetables into bite-sized pieces.
Step 3: Heat a pan and add a small amount of oil.
Step 4: Add garlic and sauté for 30 seconds.
Step 5: Add broccoli and carrots first because they take longer to cook.
Step 6: Add bell pepper and mushrooms.
Step 7: Add tofu and gently mix.
Step 8: Cook for 5–7 minutes.
Step 9: Sprinkle sesame seeds before serving.
Why it’s healthy: Protein-rich tofu combined with colorful vegetables provides a nutrient-dense meal.