How to Make French Tofu and Vegetable Stir Fry
French Tofu and Vegetable Stir Fry is a delightful and nutritious dish that seamlessly combines the flavors of French cuisine with the versatility of tofu and various vegetables. This recipe is perfect for a quick weeknight dinner or a fancy meal that will impress your guests. Follow this simple guide to create a delicious French-inspired stir fry that is both easy to make and packed with nutrients.
Ingredients
To prepare French Tofu and Vegetable Stir Fry, you will need the following ingredients:
- 14 oz (400g) firm tofu, drained and cubed
- 2 tablespoons olive oil
- 1 medium onion, sliced
- 2 cloves garlic, minced
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- 1 cup green beans, trimmed
- 1 cup cherry tomatoes, halved
- 1 tablespoon fresh thyme or 1 teaspoon dried thyme
- Salt and pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
Step 1: Prepare the Tofu
Begin by pressing the tofu to remove excess moisture. Wrap the tofu block in a clean kitchen towel, place it on a plate, and weigh it down with a heavy object for about 15-20 minutes. After pressing, cut the tofu into cubes.
Step 2: Sauté the Vegetables
In a large skillet or wok, heat the olive oil over medium heat. Add the sliced onion and minced garlic, cooking until fragrant and translucent, about 3-4 minutes.
Next, add the red bell pepper, zucchini, and green beans to the pan. Sauté the vegetables for about 5-7 minutes, until they are tender yet still crisp.
Step 3: Cook the Tofu
Push the sautéed vegetables to one side of the skillet. In the cleared space, add the cubed tofu. Allow it to cook for 4-5 minutes, letting the tofu brown on one side before gently tossing it with the vegetables.
Step 4: Add Flavor
Once the tofu is golden brown, stir in the cherry tomatoes and sprinkle the thyme over the stir fry. Season with salt and pepper according to your taste. Allow the mixture to cook for an additional 3-4 minutes until the tomatoes are heated through and start to soften.
Step 5: Garnish and Serve
Remove the skillet from the heat and garnish your French Tofu and Vegetable Stir Fry with freshly chopped parsley. This dish can be served over a bed of couscous, rice, or enjoy it solo for a low-carb option.
Tips for the Perfect Stir Fry
- Customize Your Vegetables: Feel free to add or substitute any vegetables you love. Broccoli, carrots, or asparagus also work wonderfully.
- Choose Quality Tofu: Using firm or extra-firm tofu will provide the best texture for stir frying.
- High Heat for Sautéing: Stir fries are best cooked at high heat to enhance flavor and maintain nutrients in the veggies.
- Fresh Herbs: Experiment with different herbs like basil or oregano for a unique flavor twist.
Enjoy your culinary adventure with this French Tofu and Vegetable Stir Fry. It’s not only easy to prepare but also a healthy and satisfying meal option that brings a taste of France to your kitchen!