Are you looking for a delicious, healthy, and incredibly easy weeknight dinner? Look no further! This tofu and kale stir-fry is packed with flavor and nutrients, ready in under 30 minutes, and perfect for those busy weeknights. It's a fantastic example of homemade cooking that’s both satisfying and good for you, making it one of the best recipes for a quick and healthy meal. This recipe is easily adaptable to your taste, making it a versatile addition to your repertoire of easy recipes.
Ingredients:
- 1 block (14 oz) extra-firm tofu, pressed and cubed
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 bunch kale, stems removed and chopped
- 1 red bell pepper, sliced
- 1/2 cup low-sodium soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 teaspoon grated ginger
- 1/2 teaspoon red pepper flakes (optional)
- Sesame seeds for garnish (optional)
- Cooked brown rice or quinoa for serving
Instructions:
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Prep the Tofu: Pressing the tofu is crucial for removing excess water and achieving a crispy texture. Wrap the tofu block in paper towels and place a heavy object on top for at least 15 minutes. Cube the pressed tofu.
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Stir-fry the Aromatics: Heat the olive oil in a large wok or skillet over medium-high heat. Add the onion and cook until softened, about 3-5 minutes. Stir in the garlic and ginger and cook for another minute until fragrant.
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Add the Tofu: Add the cubed tofu to the wok and stir-fry until golden brown and slightly crispy, about 5-7 minutes.
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Incorporate the Veggies: Add the chopped kale and bell pepper to the wok. Stir-fry for 3-5 minutes, or until the kale is wilted and the bell pepper is tender-crisp.
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Make the Sauce: In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, and red pepper flakes (if using).
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Combine and Simmer: Pour the sauce over the tofu and vegetables. Stir to coat everything evenly and cook for another 2-3 minutes, allowing the sauce to thicken slightly.
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Serve: Garnish with sesame seeds (optional) and serve hot over cooked brown rice or quinoa.
Cooking Tips for the Best Results:
- Pressing the Tofu: Don't skip this step! Pressing the tofu is key to achieving a crispy texture.
- High Heat: Use medium-high heat for stir-frying to ensure the tofu and vegetables cook quickly and evenly.
- Don't Overcrowd the Pan: If you have a lot of tofu or vegetables, work in batches to prevent steaming.
- Adjust the Seasoning: Feel free to adjust the amount of soy sauce, rice vinegar, or red pepper flakes to your liking.
Delicious Variations:
- Add Protein: Include cooked chicken, shrimp, or chickpeas for extra protein.
- Spice it Up: Add a dash of sriracha or your favorite hot sauce for extra heat.
- Change the Veggies: Substitute broccoli, spinach, or mushrooms for the kale and bell pepper.
- Peanut Sauce: Replace the soy sauce-based sauce with a creamy peanut sauce for a different flavor profile.
Nutritional Information (per serving, approximate):
- Calories: Approximately 350-400
- Protein: 20-25g
- Fat: 15-20g
- Carbohydrates: 30-35g
This delicious tofu and kale stir-fry is a perfect example of a healthy and quick dinner recipe. It's a versatile dish that you can easily customize to your preferences, making it a great addition to your weekly meal plan. Enjoy!