Meatless Monday Recipe: Simple Vegetable and Tofu Stir-Fry

Hey there, Diabetic Toolbox family! Welcome back to another fun and flavorful Meatless Monday. Today, we’re adding a protein-packed twist to a classic dish with our Vegetable and Tofu Stir-Fry. This recipe is perfect for busy weeknights when you want something healthy, tasty, and easy to make. Do not be afraid of tofu; if you prefer, you can make this dish without it.

Our Vegetable and Tofu Stir-Fry is loaded with colorful veggies and tofu, providing an excellent plant-based protein source. Plus, it’s a versatile recipe that you can tweak based on what you have in your fridge. This is a perfect time to use those vegetables that might be too ripe soon. Let’s get started!

Why This Recipe?

Vegetables are a cornerstone of a healthy diet, especially for those managing diabetes. This stir-fry is rich in fiber, vitamins, and minerals, helping to maintain steady blood sugar levels. Adding tofu boosts the protein content, making it a satisfying and nutritious meal. Plus, ginger and garlic offer anti-inflammatory benefits.

Shopping List

Before you head to the kitchen, make sure you have these ingredients ready:

Mixed vegetables (such as bell peppers, broccoli, carrots, and snap peas), fresh or frozen

One block of firm tofu drained and cubed

2 tbsp soy sauce (low sodium, if possible)

Two cloves of garlic, minced

1 inch ginger, minced

2 tbsp olive oil

Cooked rice or noodles (brown rice or whole wheat noodles are great options for added fiber)

Instructions

Prep Your Veggies and Tofu: Wash and chop the bell peppers, broccoli, carrots, and snap peas into bite-sized pieces. Drain the tofu and cut it into cubes. Pat the tofu dry with a paper towel to remove excess moisture.

Heat the Oil: Heat 1 tbsp of olive oil over medium heat in a large pan or wok.

Cook the Tofu: Add the cubed tofu to the pan and cook for 5-7 minutes until golden brown on all sides. Remove the tofu from the pan and set aside.

Add Aromatics: In the same pan, add the remaining 1 tbsp olive oil. Once the oil is hot, add the minced garlic and ginger. Sauté for about 1-2 minutes until fragrant.

Cook the Vegetables: Add the mixed vegetables to the pan. Stir-fry for 5-7 minutes until the vegetables are tender but crisp.

Combine Everything: Add the cooked tofu back into the pan. Mix the soy sauce well, ensuring all the vegetables and tofu are coated. Cook for an additional 2 minutes.

Serve: Serve the stir-fry over cooked rice or noodles. For a low-carb option, you can use cauliflower rice or zucchini noodles.

Nutritional Benefits

This Vegetable and Tofu Stir-Fry is a treat for your taste buds and a boon for your health:

Fiber-Rich Veggies: The mixed vegetables are high in fiber, which helps regulate blood sugar by slowing down digestion and absorption of carbohydrates.

Protein-Packed Tofu: Tofu adds a good amount of plant-based protein, helping to keep you full and satisfied.

Anti-Inflammatory Spices: Garlic and ginger are known for their anti-inflammatory properties, which can benefit overall health.

Low-Sodium Option: Low-sodium soy sauce helps keep the dish heart-healthy, which is important for managing diabetes.

There you have it, my friends! A quick, easy, and nutritious Vegetable and Tofu Stir-Fry that’s perfect for Meatless Monday.  I hope you enjoy this dish. I love making it, and you can use the leftovers as a great side dish throughout the week.  This dish is a fantastic way to incorporate more vegetables and plant-based protein into your diet while managing your blood sugar levels. Plus, it’s versatile enough to use whatever veggies you have, making it an excellent recipe for reducing food waste.

We hope you enjoy this simple yet satisfying meal. Don’t forget to share your stir-fry creations with us in the comments below or tag us on social media. Stay tuned for more delicious Meatless Monday recipes, and keep striving towards a healthier you!

Happy cooking, and see you next Monday!

Are you ready to celebrate Meatless Monday with a delicious stir-fry? Grab your ingredients, and let’s cook something wonderful!

With Peace & Love,

Renee