How to Make French Tofu and Veggie Stir Fry

If you’re looking for a delicious and healthy meal option, French Tofu and Veggie Stir Fry is a fantastic choice. Packed with protein, fiber, and vibrant flavors, this dish is easy to prepare and satisfying for any palate. Follow these steps to create this delightful stir fry.

Ingredients

To make a scrumptious French Tofu and Veggie Stir Fry, you will need:

  • 1 block of firm tofu, drained and pressed
  • 2 tablespoons olive oil
  • 1 cup bell peppers, sliced (red, yellow, or green)
  • 1 cup zucchini, sliced
  • 1 cup carrots, julienned
  • 1 onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 tablespoon soy sauce (or tamari for gluten-free option)
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
  • Fresh parsley, chopped (for garnish)

Instructions

Follow these simple steps to whip up your French Tofu and Veggie Stir Fry:

Step 1: Prepare the Tofu

Start by cutting the tofu into bite-sized cubes. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the tofu cubes and fry until golden brown on all sides, which typically takes about 5-7 minutes. Remove the tofu from the pan and set it aside.

Step 2: Sauté the Vegetables

In the same skillet, add the remaining tablespoon of olive oil. Add the sliced onion and minced garlic, sautéing for 2-3 minutes until the onion becomes translucent. Then, add the bell peppers, zucchini, and carrots to the skillet. Stir fry the vegetables for about 5-7 minutes until they are tender but still crisp.

Step 3: Combine Tofu and Season

Return the cooked tofu to the pan with the vegetables. Pour the soy sauce over the mixture and sprinkle with dried thyme, salt, and pepper. Stir gently to combine all ingredients while allowing the flavors to meld for an additional 2-3 minutes.

Step 4: Serve and Garnish

Once everything is heated through and well combined, remove the skillet from the heat. Transfer your French Tofu and Veggie Stir Fry to a serving dish, and garnish with freshly chopped parsley for an added pop of flavor and color.

Serving Suggestions

This tasty stir fry can be served over steamed rice, quinoa, or even noodles for a filling meal. For extra French flair, consider serving it with a side of crusty baguette or a simple green salad.

Why You’ll Love This Recipe

This French Tofu and Veggie Stir Fry is not only simple to make but also versatile. You can easily customize the vegetables based on seasonal availability or personal preference. Lauded for its health benefits and quick preparation time, this dish is perfect for busy weeknights or meal prep for the week ahead.

Try making this vegetarian stir fry and enjoy a delicious blend of flavors and textures—it’s sure to become a favorite in your household!