This tofu bell pepper stir fry is easy to make, full of nutrients, and has a satisfying kick! The great thing is there’s no meat or dairy involved. That makes it cost-effective, too. I have been trying to eat more vegan meals lately. Besides feeling better, the added benefit is that we’re saving a few bucks.
Experimenting With a Stir Fry Yields Results
We’ve been experimenting with a vegan stir fry recipe that’s filling, tastes good, and is fairly easy to prepare. I think we found it with this tofu bell pepper stir fry.
Make This Tofu Bell Pepper Dish Your Own
Now, to make it rainbow, we going off the beaten track a bit. The traditional rainbow pepper stir fry has three colors of bell peppers. Red, yellow, and green. We’re using the red and yellow pepper, but substituting the green pepper with broccoli for extra nutrients and more depth of flavor. Also, to add even more depth of flavor, we adding Shiitake mushrooms. Don’t like Shiitake? Try white button mushrooms or oyster Mushrooms. Have fun!
Store This Bell Pepper Stir Fry in the Fridge
It’s worth some extra time to put this dish together, once you make it, you can store it in the refrigerator for up to two days. Have it for a healthy quick lunch the next day.
FAQs About Tofu
Using more plant-based proteins like tofu may benefit your heart because of compounds called Isoflavones (polyphenolic compounds) found in soybeans and other legumes.
Tofu types vary, these are the most common: Silken or Japanese-style, regular, which is used in most Asian dishes, firm, and super-firm.
One block of tofu contains 177 calories and 36 g of protein.
Tofu may help lower “bad” LDL cholesterol. (Go to Harvard Health Publishing)
A delious and colorful vegan stir fry of tofu, bell peppers, and brocolli.
- 1 16 oz. block of firm tofu, chopped into 1/2″ cubes
- 1 Large red bell pepper, seeded and cut into 1/8-inch strips
- 1 Large yellow bell pepper, seeded and cut into 1/8-inch strips
- 1 Large Broccoli head, cut into small to medium florets (reserve the stalk for other uses)
- 1/4 cup Vegetable oil
- 1 Medium yellow onion, sliced thinly
- 1 Bunch scallions cut into two-inch pieces
- 4–6 Shiitake mushrooms, sliced
- 1 cup fresh rough chopped cilantro leaves
- 1/4 cup cashews
- 1 cup cooked white rice or brown rice
Sauce (makes about 1 cup)
- 1/2 cup low-sodium soy sauce
- 1/4 cup oyster sauce
- 1/4 cup hot chili paste (Sambal Oelek)
- 2 tablespoons toasted sesame oil
- 1 tablespoon freshly ground black pepper
- Heat the vegetable oil over high heat in a large sauce pan or wok. Once the oil begins to smoke slightly, add the tofu. Stir gently, adjusting heat as necessary, until tofu is browned on all sides. Remove the tofu to a paper-towel lined plate with a slotted spoon.
- Add the onions to the wok, cook for 1-2 minutes and keep stirring. Add the scallions, peppers, and Shiitake mushrooms and toss and stir to combine for 1-2 minutes. Add the broccoli next and cook for another 1 to 2 minutes.
- Add the tofu back into the pan containing the vegetables. Pour the sauce on top and stir gently. Cook for 3-5 minutes and keep stirring.
To serve, divide rice among four plates and top with the tofu stir fry. Garnish with cashews and chopped cilantro. Enjoy!
Whisk together all the sauce ingredients in a small sauce pan and bring to a boil. Turn down the heat to medium and and keep whisking for two to three minutes.
You can substitute other proteins instead of using tofu. In fact, this recipe was inspired by the rainbow beef stir fry dish in “Myers + Chang At Home.”
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Vegan
- Method: Stir fry
- Cuisine: Asian
Keywords: Tofu Bell Pepper Stir Fry, tofu and peppers, bell pepper stir fry, bell pepper stir-fry vegetarian, vegan stir fry
Please note: Nutrition facts and calories per serving are approximate.
© Photos / Health Food Radar
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