Protein-Packed Vegetarian Recipe

Tofu and Mixed Vegetable Stir-Fry

Average: 5 (4 votes)
(4 votes)
Tofu and Mixed Vegetable Stir-Fry

Tofu and Mixed Vegetable Stir-Fry - Delicious Asian meal with tofu.

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45 min.

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Nutritional values

Tofu is ideal for vegetarians and vegans: it provides a good portion of vegetable protein, which we need to maintain our muscles and as building blocks for our cells. In addition, tofu contains a lot of iron, which promotes blood formation. Vegetable iron can be better absorbed through the simultaneous consumption of vitamin C. Red Paptika is a real vitamin C bomb and therefore the combination in this recipe is perfect.

You can replace the peanuts with cashews. These are rich in calcium and phosphate, an excellent combination for strong bones and teeth. If you want it spicy, you can fry a chilli pepper (clean, wash and cut into rings beforehand) together with the vegetables. If you want to add a filling side dish to the dish, natural basmati rice is suitable.

1 serving contains
(Percentage of daily recommendation)
Calorie350 cal.(17 %)
Protein30 g(31 %)
Fat18 g(16 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage10.8 g(36 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E16.5 mg(138 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin11.8 mg(98 %)
Vitamin B₆0.7 mg(50 %)
Folate222 μg(74 %)
Pantothenic acid1.6 mg(27 %)
Biotin11.2 μg(25 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C146 mg(154 %)
Potassium858 mg(21 %)
Calcium320 mg(32 %)
Magnesium167 mg(56 %)
Iron6.7 mg(45 %)
Iodine13 μg(7 %)
Zinc3.4 mg(43 %)
Saturated fatty acids3.1 g
Uric acid143 mg
Cholesterol0 mg


500 grams Smoked tofu
1 Zucchini
200 grams Mung bean sprouts
150 grams Snow peas
250 grams Chinese or Green cabbage
2 red Bell pepper
2 Tbsps Peanut oil
2 Tbsps unsalted Peanuts (about 30 g)
3 Tbsps light soy sauce
How healthy are the main ingredients?
Snow peasoy sauceZucchinisaltPeanuts

Preparation steps


Cut the tofu into bite-size cubes. Rinse and trim the zucchini, cut in half lengthwise, remove the seeds and cut into thin slices.


Rinse the mung bean sprouts with hot water and drain. Rinse, trim and blanch the snow peas for 2 minutes in boiling salted water. Cool in an ice water bath and drain well.


Rinse the cabbage, trim and cut into bite-size pieces. Rinse the peppers, cut in half, remove the seeds and cut into narrow strips. Rinse the cilantro, shake dry and pluck off the leaves.


Heat the peanut oil in a wok. Fry the peanuts until golden brown on medium heat. Remove from the wok and set aside. Put the tofu cubes in the wok, sauté until golden brown and season with salt and pepper. Remove from the wok.


Place the vegetables in the wok. Fry for 5-7 minutes. Add the tofu and peanuts and season with soy sauce and pepper.


To serve, arrange the tofu and vegetables in 4 bowls and sprinkle with cilantro.