Asian Veggie Stir-Fry with Tofu
Golden-brown pan-fried tofu, fresh broccoli, bell pepper and snap peas from the wok — a wholesome plant-based anchor that's filling and light at the same time.
Nutrition per serving
Deliberately without rice/noodles — low carb. With 100 g rice (cooked): + approx. 130 kcal / +28 g carbs.
Ingredients
- Extra-firm tofu (pressed, cubed)200 g
- Broccoli100 g
- Bell pepper (red or yellow)100 g
- Snap peas50 g
- Soy sauce1 tbsp
- Sesame oil5 g
- Garlic clove (chopped)1
How to make it
- Press the tofu to remove excess moisture, then cube it.
- Heat the oil in a wok or pan over medium-high heat.
- Add the garlic, sauté for 30 seconds.
- Add the tofu cubes, fry for 3–4 minutes until lightly browned.
- Add the broccoli, fry for 3–4 minutes.
- Add the snap peas and bell pepper, 2–3 minutes.
- Pour over the soy sauce and sesame oil, toss until the vegetables are crisp-tender.
My tip: Take a 10-minute walk after eating — it smooths out your blood sugar and you'll feel lighter.
Plant protein & vegetable variety. Tofu delivers complete plant protein, and the colorful vegetables a broad range of plant compounds for a healthy gut microbiome. Exactly the "food first" principle: food first, then supplement deliberately. More in the Supplement Compass →
This dish is ideal for prepping ahead. When you cook, simply make one or two portions more — the preparation time stays almost the same, but you get a ready meal for the next day or for the freezer.
My principle: I almost always keep a stock of at least five ready meals in the fridge, tuned to me. When I come home hungry in the evening, I just reheat — instead of caving and grabbing something quick that doesn't fit my goals. How meal prep works →
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