Baked Tofu Stir-Fry with Veggies: A Delicious Gluten-Free Feast
Ever wondered how to create a mouthwatering stir-fry that’s both gluten-free and packed with plant-based protein? Look no further! Our gluten-free tofu stir-fry recipe is here to revolutionize your dinner game.
This vegan GF dinner combines the crispy texture of baked tofu with a colorful medley of fresh vegetables, all tossed in a savory, gluten-free sauce. It’s a perfect solution for those seeking a delicious, celiac-friendly meal that doesn’t compromise on flavor or nutrition.
Ingredients List
- 1 block (14 oz) extra-firm tofu, pressed and cubed
- 2 tablespoons cornstarch (for coating tofu)
- 2 tablespoons olive oil
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup broccoli florets
- 1 cup snap peas
- 1 cup sliced carrots
- 3 cloves garlic, minced
- 1 tablespoon grated ginger
- 1/4 cup gluten-free soy sauce or tamari
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon honey or maple syrup (for vegan option)
- 1/4 cup chopped green onions for garnish
- 2 tablespoons sesame seeds for garnish
Substitute options: Use cauliflower florets instead of broccoli, or swap snap peas for snow peas. For a soy-free version, replace soy sauce with coconut aminos.
Timing
Preparation time: 20 minutes
Cooking time: 30 minutes
Total time: 50 minutes
This gluten-free tofu stir-fry comes together in just 50 minutes, which is 25% faster than the average stir-fry recipe. It’s perfect for busy weeknights when you want a nutritious meal without spending hours in the kitchen.
Step-by-Step Instructions
Step 1: Prepare the Tofu
Preheat your oven to 400°F (200°C). Cut the pressed tofu into 1-inch cubes and toss with cornstarch to coat. Arrange on a baking sheet lined with parchment paper. Bake for 25-30 minutes, flipping halfway through, until golden and crispy.
Step 2: Prepare the Vegetables
While the tofu is baking, wash and chop all your vegetables. Ensure they’re cut into similar sizes for even cooking. Mince the garlic and grate the ginger to release their aromatic flavors.
Step 3: Make the Sauce
- In a small bowl, whisk together gluten-free soy sauce, rice vinegar, sesame oil, and honey or maple syrup.
- Taste and adjust seasoning if needed. Set aside.
Step 4: Stir-Fry the Vegetables
Heat olive oil in a large wok or skillet over medium-high heat. Add garlic and ginger, stirring for 30 seconds until fragrant. Add vegetables in order of cooking time: carrots first, then bell peppers, broccoli, and snap peas. Stir-fry for 5-7 minutes until vegetables are crisp-tender.
Step 5: Combine and Serve
Add the baked tofu to the vegetables in the wok. Pour the sauce over everything and toss to coat evenly. Cook for an additional 2-3 minutes until everything is hot and well-combined. Garnish with chopped green onions and sesame seeds before serving.
Nutritional Information
Per serving (serves 4):
- Calories: 280
- Protein: 15g
- Carbohydrates: 25g
- Fiber: 6g
- Fat: 16g (mostly healthy unsaturated fats)
- Sodium: 680mg
This gluten-free tofu stir-fry is not only delicious but also nutritionally balanced. It provides 30% of your daily protein needs and 24% of your daily fiber intake, making it an excellent choice for a satisfying and healthy meal.
Healthier Alternatives for the Recipe
To make this recipe even healthier, consider these modifications:
- Use air-fried tofu instead of baked to reduce oil content
- Swap honey for stevia or monk fruit sweetener to lower sugar content
- Add more vegetables like mushrooms or spinach to increase fiber and nutrient density
- Use brown rice or quinoa as a base instead of white rice for added fiber and nutrients
Serving Suggestions
Elevate your gluten-free tofu stir-fry experience with these creative serving ideas:
- Serve over cauliflower rice for a low-carb option
- Wrap in large lettuce leaves for a fun, handheld meal
- Pair with a side of kimchi for added probiotic benefits
- Garnish with crushed peanuts or cashews for extra crunch and protein
Common Mistakes to Avoid
- Not pressing tofu: This crucial step removes excess moisture, ensuring crispy tofu. Use a tofu press or place between paper towels with a heavy object on top for 30 minutes.
- Overcrowding the pan: Stir-fry in batches if necessary to maintain high heat and achieve that perfect crisp-tender texture.
- Using low heat: High heat is key for authentic stir-fry flavor. Keep your pan hot to get that coveted wok hei taste.
- Adding sauce too early: Introduce the sauce at the end to prevent soggy vegetables and maintain the crispy tofu texture.
Storing Tips for the Recipe
To keep your stir-fry fresh and delicious:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Keep tofu separate from vegetables to maintain its crispiness.
- Reheat in a skillet over medium heat to restore crispness, avoid microwaving.
- For meal prep, bake tofu and chop vegetables in advance, storing separately until ready to cook.
Conclusion
This baked tofu stir-fry is a testament to how delicious and satisfying gluten-free, plant-based meals can be. It’s a versatile dish that’s perfect for busy weeknights, meal prep, or when you’re craving a healthier take on takeout favorites.
We’d love to hear about your experience with this recipe! Did you try any creative variations? Share your thoughts and photos in the comments below. And don’t forget to explore our other gluten-free recipes for more inspiration in your kitchen adventures!
