Name: Zoodle Stir-Fry with Tofu and Veggies
Ingredients: For the Crispy Tofu: 1 (14-16 ounce) block extra-firm tofu: Pressed for at least 30 minutes to remove excess water, then cut into ¾-inch cubes. Pressing is crucial for achieving a crispy texture.; 1 tablespoon cornstarch (or arrowroot starch): Helps create a light, crispy coating on the tofu.; 1 tablespoon low-sodium soy sauce (or tamari for gluten-free): Adds savoury depth and helps the starch adhere.; 1 tablespoon sesame oil (toasted preferred): Used for pan-frying the tofu, adding nutty flavour. Can substitute with avocado or canola oil.; For the Stir-Fry Sauce: ¼ cup low-sodium soy sauce (or tamari for gluten-free): The savoury base of the sauce.; 2 tablespoons rice vinegar: Adds a tangy brightness to balance the flavours.; 1 tablespoon maple syrup (or agave nectar): Provides a touch of sweetness; adjust to your preference.; 1 tablespoon sesame oil (toasted preferred): Enhances the nutty aroma and flavour profile.; 1 tablespoon cornstarch (or arrowroot starch): Thickens the sauce slightly so it coats the zoodles and veggies.; 1-2 cloves garlic, minced: Adds aromatic depth. Use more or less depending on your love for garlic.; 1 teaspoon grated fresh ginger: Provides a warm, zesty kick.; Optional: ½ teaspoon sriracha or red pepper flakes: For those who enjoy a bit of heat.; For the Stir-Fry Veggies & Zoodles: 1 tablespoon avocado oil (or other high-heat oil): For stir-frying the vegetables.; 1 red bell pepper, thinly sliced: Adds sweetness and vibrant colour.; 1 yellow or orange bell pepper, thinly sliced: Offers more colour diversity and mild sweetness.; 1 large carrot, julienned or thinly sliced on the diagonal: Provides crunch and subtle sweetness.; 1 head of broccoli, cut into small florets: Adds earthy flavour and great nutritional value.; 4 cups packed zucchini noodles (zoodles), from about 2-3 medium zucchini: The low-carb, veggie-packed base of the stir-fry. Ensure they are patted dry.; 4 green onions, sliced (whites and greens separated): Whites are cooked for flavour; greens used as garnish.; For Garnish (Optional): Toasted sesame seeds: Adds texture and nutty flavour.; Chopped fresh cilantro or parsley: Brings a fresh, herbaceous element.; Extra red pepper flakes: For added heat.

Ingredients

Scale

For the Crispy Tofu:
- 1 (14-16 ounce) block extra-firm tofu: Pressed for at least 30 minutes to remove excess water, then cut into ¾-inch cubes. Pressing is crucial for achieving a crispy texture.
- 1 tablespoon cornstarch (or arrowroot starch): Helps create a light, crispy coating on the tofu.
- 1 tablespoon low-sodium soy sauce (or tamari for gluten-free): Adds savoury depth and helps the starch adhere.
- 1 tablespoon sesame oil (toasted preferred): Used for pan-frying the tofu, adding nutty flavour. Can substitute with avocado or canola oil.
For the Stir-Fry Sauce:
- ¼ cup low-sodium soy sauce (or tamari for gluten-free): The savoury base of the sauce.
- 2 tablespoons rice vinegar: Adds a tangy brightness to balance the flavours.
- 1 tablespoon maple syrup (or agave nectar): Provides a touch of sweetness; adjust to your preference.
- 1 tablespoon sesame oil (toasted preferred): Enhances the nutty aroma and flavour profile.
- 1 tablespoon cornstarch (or arrowroot starch): Thickens the sauce slightly so it coats the zoodles and veggies.
- 1–2 cloves garlic, minced: Adds aromatic depth. Use more or less depending on your love for garlic.
- 1 teaspoon grated fresh ginger: Provides a warm, zesty kick.
- Optional: ½ teaspoon sriracha or red pepper flakes: For those who enjoy a bit of heat.
For the Stir-Fry Veggies & Zoodles:
- 1 tablespoon avocado oil (or other high-heat oil): For stir-frying the vegetables.
- 1 red bell pepper, thinly sliced: Adds sweetness and vibrant colour.
- 1 yellow or orange bell pepper, thinly sliced: Offers more colour diversity and mild sweetness.
- 1 large carrot, julienned or thinly sliced on the diagonal: Provides crunch and subtle sweetness.
- 1 head of broccoli, cut into small florets: Adds earthy flavour and great nutritional value.
- 4 cups packed zucchini noodles (zoodles), from about 2–3 medium zucchini: The low-carb, veggie-packed base of the stir-fry. Ensure they are patted dry.
- 4 green onions, sliced (whites and greens separated): Whites are cooked for flavour; greens used as garnish.
For Garnish (Optional):
- Toasted sesame seeds: Adds texture and nutty flavour.
- Chopped fresh cilantro or parsley: Brings a fresh, herbaceous element.
- Extra red pepper flakes: For added heat.

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Instructions

Prepare the Tofu: After pressing and cubing the tofu, place it in a medium bowl. Drizzle with 1 tablespoon of low-sodium soy sauce (or tamari) and toss gently to coat. Sprinkle the 1 tablespoon of cornstarch over the tofu and toss again until lightly coated. This combination helps the tofu achieve a desirable crispy exterior when cooked.
Cook the Tofu: Heat 1 tablespoon of sesame oil (or your chosen cooking oil) in a large skillet or wok over medium-high heat. Once shimmering hot, carefully add the coated tofu cubes in a single layer, ensuring not to overcrowd the pan (cook in batches if necessary). Cook for 5-7 minutes, turning occasionally, until golden brown and crispy on most sides. Remove the tofu from the skillet and set aside on a plate.
Prepare the Stir-Fry Sauce: While the tofu cooks, whisk together all the sauce ingredients in a small bowl: ¼ cup low-sodium soy sauce (or tamari), rice vinegar, maple syrup, 1 tablespoon sesame oil, 1 tablespoon cornstarch, minced garlic, grated ginger, and optional sriracha/red pepper flakes. Whisk until the cornstarch is fully dissolved. Set aside.
Prepare the Zoodles: If you haven’t already, spiralize your zucchini. It’s crucial to pat the zoodles dry with paper towels to remove excess moisture, which can make the stir-fry watery. Set aside.
Stir-Fry the Vegetables: Add the 1 tablespoon of avocado oil (or other high-heat oil) to the same skillet used for the tofu, still over medium-high heat. Add the sliced bell peppers, carrots, and broccoli florets. Stir-fry for 4-6 minutes, tossing frequently, until the vegetables are crisp-tender (slightly softened but still have a bite). Add the white parts of the green onions during the last minute of cooking.
Combine and Sauce: Reduce the heat to medium. Add the prepared zoodles to the skillet with the cooked vegetables. Pour the whisked stir-fry sauce over everything. Toss gently but quickly to combine, cooking for only 1-2 minutes. The goal is to heat the zoodles and thicken the sauce slightly without making the zoodles mushy. Overcooking the zoodles will release too much water and result in a soggy dish.
Add Tofu Back: Gently fold the cooked crispy tofu back into the skillet with the zoodles and vegetables. Toss lightly just to combine and allow the tofu to get coated in the sauce.
Serve: Immediately remove the stir-fry from the heat. Divide among serving bowls. Garnish generously with the green parts of the sliced green onions, toasted sesame seeds, and fresh cilantro or parsley, if desired. Serve immediately for the best texture.

Nutrition

Serving Size: one normal portion
Calories: 450