Savoury Tofu with Crunchy Zucchini is a nutritious, customizable dish bursting with vibrant veggies, perfect for Meatless Mondays and family meals alike!
Discover this delicious savoury tofu recipe—nutritious, versatile, and perfect for Meatless Mondays! Bursting with vibrant veggies, it’s easy to prepare and customizable to suit your taste.
Not only does it delights your taste buds, but it also promotes a healthy lifestyle, making it an excellent choice for any meal.
Serves: 3
Ingredients
340 g Extra Firm Tofu, cubed (1/2 inch)
75 g Carrot, cubed (about 1 medium carrot)
45 g Diced Cooking Onion
6 g Fresh Ginger, finely chopped (about 2 inches)
5 g Garlic, finely chopped (1 medium clove)
2 tbsp Tamari (or regular soy sauce)
1 tbsp Coconut Sugar (or brown sugar)
2 tbsp Olive Oil (or vegetable oil), divided
2 Sprigs Green Onion, sliced (white and green parts separated)
½ tsp Salt (adjust to your taste)
¼ tsp Cayenne Pepper (optional)
1 Medium Zucchini, cubed (optional but delicious!)
Directions
- Marinate the Tofu
- In a mixing bowl, combine the tamari or soy sauce, coconut or brown sugar, 1 tablespoon of oil, and cayenne pepper.
- Gently toss in the cubed tofu to coat it evenly in the marinade.
- Let it sit for at least 30 minutes to soak up all those tasty flavours (longer if you can wait!).
- Prep Veggies
- Cube the carrot into small, bite-sized pieces.
- Dice the onion, and finely chop the garlic and ginger. Set them aside.
- Cube the zucchini and slice the green onions, keeping the white and green parts separated for added colour and taste.
- Cooking
- Heat a frying pan over medium heat and add 1 tablespoon of oil.
- Toss in the diced onion, carrots, and ginger. Sauté until the carrots are just tender.
- Add the garlic and cook until fragrant and lightly browned.
- Tofu Time
- Add the marinated tofu to the pan and stir-fry until it gets a lovely golden hue.
- Toss in the cubed zucchini and cook until tender-crisp for a fresh crunch in the dish. You can skip this step if you like to omit zucchini from this recipe.
- Finish and Serve
- Stir in the white parts of the green onion and season with salt to taste.
- Turn off the heat, add the green parts of the green onion, and give it a final stir.
- Serve this delicious dish hot over rice.
Health Benefits of Each Ingredient
- Tofu: Rich in protein and a great source of calcium and iron.
- Carrot: Packed with beta-carotene, fibre, and vitamins that support eye health.
- Onion: Contains antioxidants and compounds that promote heart health.
- Ginger: Known for its anti-inflammatory properties and aids digestion.
- Garlic: Boosts the immune system and has heart-protective benefits.
- Tamari: Tamari is usually less salty than soy sauce, especially in low-sodium versions, and has a richer flavour with little to no wheat, but saltiness varies by brand.
- Soy Sauce: Adds flavour and can provide essential amino acids; opt for low-sodium versions for a healthier choice.
- Coconut Sugar: Offers a lower glycemic index, essential nutrients, natural flavour, minimal processing, making it a healthier sweetener option.
- Olive Oil: Contains healthy fats that are beneficial for heart health.
- Cayenne Pepper: May boost metabolism and has anti-inflammatory properties.
- Zucchini: Low in calories and high in water content, making it hydrating and nutritious.
- Green Onion: Rich in vitamins A, C, and K, and adds a fresh flavour.
Why This Recipe is a Must-Try
- Perfect for Meatless Monday: This dish offers a satisfying alternative to meat, packed with protein and flavour.
- Plant-Based Goodness: Enjoy a fully plant-based meal that aligns with vegetarian or vegan diets.
- Nutrient-Rich: Loaded with vitamins, minerals, and antioxidants from fresh vegetables and tofu, promoting overall health.
- Family-Friendly: Great for one person or the whole family, making it a versatile option for any meal.
- Versatile Serving Options: Serve it over rice, toss it with noodles, pasta, or roll it up in a wrap for a quick and delicious lunch.
- Quick and Easy: With simple preparation and cooking steps, it’s a hassle-free dish that fits into a busy lifestyle.
- Customizable: Easily adapt the recipe by adding your favorite vegetables or adjusting seasonings to suit your taste preferences.
- Wheat-Free: A wheat-free recipe when tamari is used.
