top of page

Spinach Tofu Stir Fry


This colorful Spinach Tofu Stir Fry is as nutritious as it is beautiful! Brimming with vibrant vegetables, protein-packed tofu, and a delicious sauce, it offers a delightful way to fuel your body with wholesome goodness. Bursting with an array of colorful vegetables like spinach, broccoli, and red bell pepper, it ensures you get a variety of essential vitamins and minerals. Stir-frying is a widely embraced culinary technique that involves intense heat and rapid cooking duration. This method effectively preserves the incorporated ingredients' nutritional value and robust flavors.







I am using Tofu as a significant plant-based protein source, essential for muscle repair and growth. It is also rich in calcium, magnesium, and iron, contributing to bone health, muscle function, and oxygen transportation in the blood. Tofu contains all nine essential amino acids, making it a complete protein source. Its low-calorie and low-fat content and its ability to absorb flavors make tofu an excellent addition to any meal.

Spinach contains vitamins A, C, and K, folate, iron, and calcium. Vitamin A is essential for maintaining good vision and a healthy immune system. Vitamin C is a powerful antioxidant that aids skin health and immune function. Vitamin K plays a crucial role in blood clotting and bone health. Folate is essential for DNA synthesis and repair, and iron is vital for producing hemoglobin. Spinach's high fiber content also aids in digestive health and helps regulate blood sugar levels. [Broccoli is known for its cancer-fighting properties. It contains vitamins C and K, fiber, and antioxidants like sulforaphane. Sulforaphane has been shown to have potent anti-cancer effects, particularly in reducing the risk of colorectal cancer. The fiber in broccoli supports digestive health and helps maintain a healthy gut microbiome. Additionally, broccoli provides good folate, potassium, and vitamin A, contributing to overall health and well-being.]is known for its cancer-fighting properties. It contains vitamins C and K, fiber, and antioxidants like sulforaphane. Sulforaphane has been shown to have potent anti-cancer effects, particularly in reducing the risk of colorectal cancer. The fiber in broccoli supports digestive health and helps maintain a healthy gut microbiome. Additionally, broccoli provides good folate, potassium, and vitamin A, contributing to overall health and well-being. Red bell peppers are rich in antioxidants, particularly vitamin C and beta-carotene. Their fiber aids digestion, and their natural sweetness enhances the flavor profile of stir-fry.

Onions are rich in vitamins C and B6, manganese, and antioxidants such as quercetin, which has anti-inflammatory properties. Garlic is well-known for its medicinal properties, mainly due to the compound allicin, which has been shown to boost immune function and reduce the risk of heart disease. Both onions and garlic have antimicrobial properties and can help lower blood pressure and cholesterol levels—scallions, vitamins A, C, and K, add a subtle onion flavor without overpowering the dish. The green tops are rich in antioxidants and contribute to overall nutrient intake.

The flavor profile of this stir-fry is a delightful balance of sweet, salty, and tangy. The combination of hoisin sauce, soy sauce, and rice vinegar creates a savory, umami-rich sauce that perfectly complements the ingredients. The sweetness of hoisin sauce, the saltiness and umami of soy sauce, and the touch of acidity from rice vinegar blend harmoniously, creating a symphony of flavors that will leave your taste buds yearning for more.


Stir fries taste so good with Sesame oil for their nutty flavor and aromatic quality. Besides, It is rich in healthy fats, particularly polyunsaturated fatty acids, which support heart health. Roasted sesame seeds add a delightful crunch and are a good source of minerals like copper, manganese, and calcium. For those who enjoy a bit of heat, chili flakes and Sriracha sauce can be added to the stir-fry. This stir-fry recipe featuring tofu, spinach, broccoli, red bell pepper, and a blend of aromatic and flavorful ingredients is a feast for the senses and a nutritional powerhouse. Each ingredient brings unique vitamins, minerals, antioxidants, and health benefits, making this dish perfect for a balanced and wholesome meal. The dish is low in calories, high in protein, and packed with essential vitamins and minerals, making it a nutritious choice for those looking to maintain a healthy diet. Enjoy it over noodles, steamed rice, or cooked angel hair pasta for a complete and satisfying dining experience.


Serve - 3-4

Preparation Time - 15 mins

Cooking Time - 25 min

Total Time - 40 min


Ingredients


Spinach Tofu Stir Fry

Tofu-  8 oz

Spinach-  8 oz

Broccoli- 1 crown ( chopped into florets)

Red bell pepper- 1 ( thinly sliced)

Onion- 1 small

Garlic- 4 cloves ( finely chopped/ minced)

Scallion /Green onion- 7 strands/ a bunch

Hoisin sauce -1 tbsp

Soy sauce – 1 ½ tbsp

Rice vinegar – 1 Tbsp

Sesame/ peanut oil – 1 Tbsp

Black pepper – 1 tsp

Salt – as per taste.

Sesame seeds – 1 tbsp(roasted)

Chilli flakes – optional

Sriracha sauce – optional


Directions

  1. Start by preparing the tofu. Pat it dry between paper towels, then slice it into thin pieces. Heat a nonstick pan over medium heat and sear the tofu on both sides for 3 minutes each, without adding oil. This step is crucial as it gives the tofu a crispy texture. Once done, let the tofu cool and chop it into bite-size pieces, ready to be the star of our stir-fry.

SearingTofu

Searing Tofu

Spinach Tofu Stir Fry

2. Heat a wok on medium-high heat. Add oil. Add onions, garlic, and the white part of the scallion. Stir it occasionally for 4 minutes.


Spinach Tofu Stir Fry

Spinach Tofu Stir Fry

3. Add Spinach. Stir it occasionally for 2 mins as it gets wilted.


Spinach Tofu Stir Fry

Spinach Tofu Stir Fry

4. Add Broccoli florets. Stir it occasionally for 2 mins.


Spinach Tofu Stir Fry

5. Add Bell pepper. Stir it for a minute.


Spinach Tofu Stir Fry

6. Add crisp tofu. Mix it nicely.

Spinach Tofu Stir Fry

Spinach Tofu Stir Fry


7. Add salt and pepper. Mix Hoisin sauce, soy sauce, and rice vinegar in a bowl and add them to the wok. Mix everything evenly for a minute, then switch off the stove.


Spinach Tofu Stir Fry

Spinach Tofu Stir Fry

8. Add scallions and roasted sesame seeds and enjoy it over noodles of your choice, steamed rice, or cooked angel hair pasta.



Spinach Tofu Stir Fry

Recent Posts

See All

10 Comments

Rated 0 out of 5 stars.
No ratings yet

Add a rating
Rated 5 out of 5 stars.

Like

Rated 5 out of 5 stars.

Nice

Like
Replying to

Welcome anytime you are very creative 👍

You're welcome anytime you are very creative

Like

Rated 5 out of 5 stars.

Wow ...a wonderful melange of flavors and nutritional goodness....looks yummy🤗and the blog post also delves into the benefits offered by vitamins..antioxidants and plant based protein in Tofu....loved it👑✍

Like
Shruti
Shruti
Jun 22
Replying to

Thank you for the lovely feedback!

Like

kavjathan
kavjathan
Jun 21
Rated 5 out of 5 stars.

Yumm!!! Lovely!!

Like
Shruti
Shruti
Jun 22
Replying to

Thank you so much! I'm glad you enjoyed it! 😊🍽️"

Like

Guest
Jun 21
Rated 5 out of 5 stars.

Delicious & nutritious!

Like
Shruti
Shruti
Jun 22
Replying to

Thanks a lot!

Like
bottom of page