4. Stir-Fried Veggies and Tofu

Why It’s Great:
A nutrient-rich, quick stir-fry is an excellent way to incorporate a variety of vegetables and plant-based protein into your diet. This dish is flavorful, customizable, and ready in minutes.

Ingredients:

• 1 block (14 oz) firm tofu, drained and cubed

• 2 cups mixed vegetables (such as broccoli florets, bell peppers, snap peas, and carrots)

• 2 garlic cloves, minced

• 1 teaspoon grated ginger

• 2 tablespoons soy sauce or tamari

• 1 tablespoon sesame oil (or any cooking oil)

• 1 tablespoon chili sauce (optional)

• Cooked brown rice or noodles for serving

• Salt and pepper to taste

Instructions:

1. Prepare the Tofu:
   Press the tofu to remove excess water (wrap it in a towel and place a weight on top for 15 minutes). Cube the tofu into bite-sized pieces.

2. Heat the Pan:
   In a large skillet or wok, heat the sesame oil over medium-high heat.

3. Cook the Tofu:
   Add the tofu cubes and stir-fry until all sides turn golden brown and slightly crispy. Remove tofu from the pan and set aside.

4. Sauté Aromatics:
   In the same pan, add the minced garlic and grated ginger. Sauté for about 30 seconds until fragrant.

5. Stir-Fry the Vegetables:
   Add the mixed vegetables and stir-fry for 4-5 minutes until they’re tender-crisp. Season lightly with salt and pepper.

6. Combine and Serve:
   Return the tofu to the pan, then add the soy sauce and chili sauce (if using). Toss everything together until evenly coated. Serve immediately over a bed of brown rice or noodles.

Tip: Feel free to mix and match vegetables based on what’s in season or what you have in your fridge.