Easy Golden Seared Tofu with Stir-Fried Vegetables Recipe

Looking for a high-protein meal that’s both delicious and satisfying?

This golden seared tofu dish is exactly what you need.

With a crispy exterior and tender interior, the tofu pairs beautifully with stir-fried zucchini, mushrooms, and carrots.

A savory soy-ginger glaze ties everything together for a meal that’s as healthy as it is flavorful.

Packed with nutrients and plant-based protein, this recipe is perfect for vegetarians, vegans, or anyone looking to incorporate high-protein food ideas into their diet.

The sesame seeds and soy-ginger glaze add the finishing touches, making it both visually appealing and irresistibly tasty.

Ingredients

• 1 block firm tofu, drained and pressed
• 1 medium zucchini, sliced
• 1 cup mushrooms, sliced
• 1 medium carrot, julienned
• 2 tablespoons soy sauce
• 1 tablespoon fresh ginger, grated
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• 1 tablespoon sesame seeds for garnish
• Salt and pepper to taste

Instructions

1. Prepare the Tofu: Cut the pressed tofu into slices or cubes. Season with salt and pepper.
2. Sear the Tofu: Heat olive oil in a large skillet over medium-high heat. Add the tofu and cook until golden brown on both sides, about 4-5 minutes per side. Remove and set aside.
3. Stir-Fry the Vegetables: In the same skillet, heat sesame oil. Add zucchini, mushrooms, and carrots. Stir-fry for 5-7 minutes until tender but still crisp.
4. Add the Glaze: In a small bowl, mix soy sauce and grated ginger. Pour over the vegetables, tossing to coat evenly.
5. Combine: Return the tofu to the skillet. Gently mix it with the vegetables and glaze, cooking until heated through.
6. Serve: Plate the dish and sprinkle with sesame seeds for garnish. Serve hot.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes

Nutrition Information

• Servings: 2 servings
• Calories: 350 kcal
• Fat: 18g
• Protein: 25g
• Carbohydrates: 30g

This dish combines golden seared tofu with vibrant vegetables in a savory glaze.

It’s a quick, nourishing meal that satisfies both the palate and the body.

Enjoy!