Zucchini, Carrot and Spinach Stir Fry with Tofu
This vegan, gluten-free stir fry is loaded with nutritious veggies like zucchini, carrot, and spinach, and protein-rich tofu. It's an oil-free option, making it a healthy and low-fat dish. It's a great way to incorporate more vegetables into your diet and is perfect for a quick and easy weeknight meal. However, people with a soy allergy should avoid this dish.
Allergen Information: Contains Soy Allergy
Nutrition Facts
Per serving
Energy
100 kcal
Protein
4 g
Carbs
6 g
Fat
7 g
Fiber
2 g
Ingredients
Firm Tofu
0.5 cup, cubed (100g)
Zucchini
1 cup, sliced (200g)
Carrot
0.25 cup, chopped (50g)
Spinach
0.5 cup, chopped (100g)
Olive Oil
1 tbsp (15g)
Turmeric powder
0.25 tsp (1.25g)
Cumin seeds
0.25 tsp (1.25g)
Coriander Powder
0.25 tsp (0.5g)
Red chilli Powder
0.25 tsp (1.25g)
Common salt
0.25 tsp (1.25g)
Plain Water
0.25 small glass (50g)
Instructions
Cooking Steps
Heat water in a non-stick pan over medium heat.
Add cumin seeds and let them splutter.
Add sliced zucchini and carrots and sauté for 5-7 minutes until they soften but still have a crunch.
Add the chopped spinach and sauté for 1-2 minutes until it wilts.
Push the vegetables to one side of the pan and add the cubed tofu to the other side.
Sprinkle turmeric, coriander powder, red chili powder, and salt over the tofu and stir gently to coat.
Sauté the tofu for 3-4 minutes until it turns golden brown.
Mix the tofu and vegetables together and cook for another minute.
Serve hot.
Community Reviews & Results
Bhavna Dev Rathore
"Prepped this during a busy workday, and Zucchini, Carrot and Spinach Stir Fry with Tofu turned out absolute perfection! It requires minimal preparation time, which is ideal for a fast-paced routine. Giving this five stars for ease of prep and fantastic taste!"
Swati Singh Chauhan
"My dietitian recently added this to my plan, and it was light on digestion while being super quick to cook. It has just the right amount of seasoning to keep things light yet tasty. Giving this five stars for ease of prep and fantastic taste!"
Rishabh Nath Kumar
"Cooked this 3 days ago, and this Zucchini, Carrot and Spinach Stir Fry with Tofu recipe exceeded all my expectations. Even my family couldn't tell this was a clean, diet-friendly dish! A must-try dish on your wellness journey."
Rohan Singh Nair
"Prepped this over the weekend, and Zucchini, Carrot and Spinach Stir Fry with Tofu has quickly become a household favorite. The ingredient ratio is spot on, giving it a rich and authentic taste. A must-try dish on your wellness journey."