4 Healthy Reasons to Include Tofu in Your Diet
- High-Quality Plant-Based Protein
Tofu is an excellent source of plant-based protein, making it ideal for vegetarians, vegans, or anyone looking to reduce meat consumption. It provides all nine essential amino acids. - Rich in Nutrients
Tofu is packed with nutrients, including calcium, iron, magnesium, and selenium. These nutrients support bone health, red blood cell production, and overall well-being. - Heart-Healthy
The soy isoflavones in tofu can help reduce bad cholesterol levels (LDL) and promote heart health. It’s also low in saturated fat, which supports cardiovascular health. - Versatile and Low-Calorie
Tofu is low in calories and can absorb a wide variety of flavors, making it a versatile ingredient for numerous dishes.
Healthy, Tasty, and Spicy Recipe: Spicy Sriracha Tofu Stir-Fry
Ingredients:
- 1 block (14 oz) extra-firm tofu, drained and pressed
- 2 tbsp soy sauce (low-sodium preferred)
- 1 tbsp cornstarch
- 2 tbsp sesame oil (divided)
- 1 red bell pepper, thinly sliced
- 1 cup broccoli florets
- 1 medium carrot, julienned
- 2 cloves garlic, minced
- 1 tbsp ginger, minced
- 2 tbsp Sriracha sauce (adjust to taste)
- 1 tbsp hoisin sauce
- 1 tbsp rice vinegar
- 1 tsp sesame seeds (optional, for garnish)
- 2 green onions, sliced (optional, for garnish)
- Cooked brown rice or quinoa for serving
Instructions:
- Prepare the Tofu
- Cut the tofu into 1-inch cubes. Toss with soy sauce and let it marinate for 5 minutes. Sprinkle cornstarch evenly over the tofu and gently toss to coat.
- Cook the Tofu
- Heat 1 tbsp sesame oil in a large skillet or wok over medium-high heat. Add the tofu cubes and pan-fry until golden and crispy on all sides (about 6-8 minutes). Remove and set aside.
- Stir-Fry the Vegetables
- In the same skillet, add the remaining 1 tbsp sesame oil. Add the garlic and ginger, sautéing until fragrant (about 1 minute). Add the bell pepper, broccoli, and carrot. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
- Prepare the Sauce
- In a small bowl, whisk together Sriracha, hoisin sauce, and rice vinegar. Add the sauce to the skillet and stir to coat the vegetables evenly.
- Combine Tofu and Vegetables
- Return the tofu to the skillet and toss everything together, ensuring the tofu absorbs the spicy sauce.
- Serve
- Serve hot over cooked brown rice or quinoa. Garnish with sesame seeds and green onions for extra flavor and texture.
Why You’ll Love It:
This recipe is packed with protein, fiber, vitamins, and spicy goodness. It’s simple to make and customizable with your favorite vegetables, making it perfect for a healthy, flavorful meal! 🌶️