Simple Ketchup Tofu Stir-Fry (High Protein, High Flavor)

Iqra Shaikh 26.October.2025 0 comments

Simple Ketchup Tofu Stir-Fry (High Protein, High Flavor)

Introduction:

Forget complicated sauces! This recipe uses the familiar, tangy sweetness of iTz noT Ketchup Sauce to create a simple, appealing glaze for pan-fried tofu and fresh vegetables. It pairs perfectly with the plain iTz noT Rice for a quick and satisfying meal.

Ingredients:

1 pack iTz noT Mediterranean Herbs Tofu – cubed
1 pack iTz noT Rice (200g)
1 tbsp olive oil
1 cup mixed stir-fry vegetables (broccoli florets, sliced bell pepper, snap peas)
2 tbsp soy sauce or tamari
3 tbsp iTz noT Ketchup Sauce (from the Sauces Combo)
Garnish: Toasted sesame seeds

Instructions:

Prep Tofu: Slice the iTz noT Mediterranean Herbs Tofu into cubes. Tip: Pat the cubes dry with a paper towel for maximum crispiness.
Fry Tofu: Heat the olive oil in a wok or large skillet over medium-high heat. Add the tofu cubes and fry until golden brown and crispy on all sides (about 5-7 minutes). Remove tofu and set aside.
Sauté Veggies: Add the mixed vegetables to the same pan. Sauté for 3-4 minutes until they are tender-crisp.
Cook Rice: While the veggies are cooking, rinse and heat the iTz noT Rice in the microwave or briefly in a separate pan.
Glaze: Reduce the heat to low. Return the tofu to the pan. Add the soy sauce/tamari and the iTz noT Ketchup Sauce. Toss everything gently until the tofu and vegetables are completely coated in the glaze.
Serve: Pile the iTz noT Rice into a bowl and top generously with the Ketchup-glazed tofu and vegetables. Sprinkle with sesame seeds.

Nutritional Benefits:

The iTz noT Tofu is a fantastic source of plant-based protein, while the abundance of fresh vegetables provides vital micronutrients and fibre. The iTz noT Rice keeps the overall dish low in calories and carbs, making it a perfect balanced meal.

Why You’ll Love This Recipe:

Simple Glaze: The ketchup-soy sauce glaze is incredibly easy and hits a nostalgic, comforting flavor profile.
Crispy Tofu: Frying the tofu first locks in texture and flavor.
Quick Clean-Up: A one-pan sauce and stir-fry makes for minimal washing up.

How to Get This Bowl Into Your Life:

Weeknight Dinner: Simple ingredients and fast cooking time make this a dinner staple.
Tofu Conversion: A great entry-level recipe for people new to cooking with tofu.
High-Volume Lunch: A filling meal that’s low in calories.

Tips:

Spice it Up: Add 1/2 tsp of chili paste to the glaze for some heat.
For Different Veggies: Use frozen stir-fry mix for an even faster prep time.

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