| Prep: 20 mins | Cook: 15 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 310 | 18g | 9g | 28g |
| sugars | fibre | protein | salt |
| 9g | 7g | 12g | 1.2g |
There’s something incredibly special about crafting a dish that is both nourishing and satisfying, and my recipe for Vegan Stir-fry with Welsh Onions and Tofu holds a cherished place in my heart. This recipe is a fusion of vibrant vegetables and protein-packed tofu, coated in a savory, slightly sweet sauce that will transport your taste buds to culinary paradise.
What draws me to this recipe is its versatility and the incredible flavors that come from simple, fresh ingredients. As someone who is deeply rooted in New England culinary traditions, I appreciate dishes that highlight natural flavors. The use of Welsh onions adds a unique twist that elevates this stir-fry beyond your average dinner offering. These onions are not just a stand-in for scallions or leeks; they bring a mild, yet distinctive, flavor that harmonizes beautifully with the other vegetables and tofu.
A Harmony of Flavors and Health Benefits
This Vegan Stir-fry with Welsh Onions and Tofu is not only delicious but also nutrient-rich. Each ingredient is carefully chosen to offer an array of health benefits. Tofu provides a solid source of plant-based protein, making it a fantastic option for vegans and vegetarians. The variety of colorful vegetables—bell peppers, broccoli, and snap peas—are packed with vitamins A, C, and K, as well as dietary fiber. Even the sauce is thoughtfully balanced; it uses soy sauce, rice vinegar, and maple syrup to create a delightful symphony of umami, tang, and sweetness.
Perfect for Busy Weeknights and Meal Prepping
As a mother of two active daughters, Erin and Samantha, I value recipes that are quick to prepare yet nourishing. This stir-fry fits perfectly into our busy lives by offering a wholesome meal that doesn’t require hours in the kitchen. Plus, it’s an excellent dish for meal prepping. The vegetables and tofu can be prepped ahead of time, and the stir-fry comes together in under 30 minutes when you’re ready to cook. It’s a lifesaver on those hectic weekdays!
Similar dishes, like an oil-free vegan stir-fry with lemongrass, also bring a fresh and zesty appeal that could complement this recipe well if you’re hosting a dinner party or simply want to try a variety of flavors. Alternatively, you could pair this stir-fry with a spicy Sriracha green bean side dish for added zest.
It’s this harmony of ease, nutrition, and exceptional flavor that makes this Vegan Stir-fry with Welsh Onions and Tofu one of my favorite recipes. Whether you’re an experienced home chef or just beginning your culinary journey, I believe this dish will become a beloved part of your recipe collection.
What You’ll Need
- 2 tablespoons coconut oil
- 1 large block (14 oz) firm tofu, drained and cubed
- 8 Welsh onions, chopped
- 2 bell peppers, thinly sliced (any color)
- 2 cups broccoli florets
- 2 medium carrots, thinly sliced
- 1 cup snap peas
- 3 cloves garlic, minced
- 1 tablespoon ginger, minced
- 1/4 cup soy sauce (or tamari for gluten-free)
- 2 tablespoons rice vinegar
- 2 tablespoons maple syrup
- 1 tablespoon cornstarch
- 1/4 cup water
- 1/4 teaspoon red pepper flakes (optional)
- 1/4 cup chopped fresh cilantro (for garnish)
- 1 tablespoon sesame seeds (for garnish)
- 6 cups cooked rice (for serving)
Method
Step One
In a large skillet or wok, heat 1 tablespoon of coconut oil over medium-high heat. Add the cubed tofu and sauté until golden brown on all sides, about 5-7 minutes. Remove the tofu from the skillet and set aside.
Step Two
In the same skillet, add the remaining 1 tablespoon of coconut oil. Add the Welsh onions, bell peppers, broccoli florets, carrots, and snap peas. Stir-fry for 5-6 minutes until the vegetables are tender-crisp.
Step Three
Add the minced garlic and ginger to the skillet and stir-fry for another 1-2 minutes until fragrant.
Step Four
In a small bowl, mix the soy sauce (or tamari), rice vinegar, maple syrup, cornstarch, and water. Pour this sauce over the vegetables in the skillet. Stir well to combine and bring the sauce to a simmer. Cook for 2-3 minutes until the sauce has thickened.
Step Five
Add the tofu back into the skillet and stir to coat with the sauce. If using, sprinkle with red pepper flakes. Cook for another 2-3 minutes until everything is well-coated and heated through.
Step Six
Serve the stir-fry over cooked rice. Garnish with chopped fresh cilantro and sesame seeds.
