How many calories are in Stir-Fried Tofu with Vegetables and Cashews?
Stir-Fried Tofu with Vegetables and Cashews has about 291 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianGluten FreeVeganHigh FiberUnder 300 Calories30 Minute MealsFat Loss Friendly
Stir-Fried Tofu with Vegetables and Cashews
Stir-Fried Tofu with Vegetables and Cashews is a Dinner international recipe with 291 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
291 kcal
Total Time
25 min
Servings
1
Protein
22.4 g
About This Recipe
The story behind Stir-Fried Tofu with Vegetables and Cashews
Stir-Fried Tofu with Vegetables and Cashews is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around tofu, carrot, and zucchini.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 291 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 25 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Stir-Fried Tofu with Vegetables and Cashews worth coming back to.
Ingredients
- Tofu150 g
- Carrot1/2 medium (30 g)
- Zucchini1/4 count (50 g)
- Broccoli1 cup (90 g)
- Garlic1 clove (3 g)
- Cashews1 tablespoon (14 g)
- Oil1/2 tablespoon (5 ml)
Instructions
- 1
Step 1
Chop the garlic and cut the broccoli into small florets. Peel and cut the carrot into not very large pieces.
- 2
Step 2
Heat the oil in a pan over medium heat.
- 3
Step 3
Once heated, stir-fry the vegetables for 5-7 minutes.
- 4
Step 4
Meanwhile, drain the tofu well and dice.
- 5
Step 5
Add the tofu and brown on all sides.
- 6
Step 6
Then add cashews and season to taste. If desired, you can add a little soy sauce.
- 7
Step 7
Let it cook for a few minutes and remove from heat.
- 8
Step 8
Serve.
Nutrition Snapshot
Macros and micros at a glance
69/ 100
Forkd Score · Strong
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
291
Protein
22.4g
Carbs
40.4g
Fat
18g
Fiber
11.7g
Micronutrients
Unlock Micronutrients In The App
See vitamins and minerals in Forkd AI.
Download the app to check micronutrients while keeping your calories and macros in one place.
Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGlutenSoy
Meal Prep and Storage
Make it easier to prep ahead
Stir-Fried Tofu with Vegetables and Cashews can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Stir-Fried Tofu with Vegetables and Cashews
How long does Stir-Fried Tofu with Vegetables and Cashews take to make?
Stir-Fried Tofu with Vegetables and Cashews takes about 25 minutes from start to finish. That is roughly about 25 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Stir-Fried Tofu with Vegetables and Cashews?
Most ingredients in Stir-Fried Tofu with Vegetables and Cashews can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Stir-Fried Tofu with Vegetables and Cashews?
Stir-Fried Tofu with Vegetables and Cashews can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Stir-Fried Tofu with Vegetables and Cashews?
Yes, Stir-Fried Tofu with Vegetables and Cashews generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Stir-Fried Tofu with Vegetables and Cashews?
Reheat Stir-Fried Tofu with Vegetables and Cashews gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Stir-Fried Tofu with Vegetables and Cashews up or down?
Yes. Stir-Fried Tofu with Vegetables and Cashews is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Stir-Fried Tofu with Vegetables and Cashews?
A large skillet, saucepan, or sheet pan works well for Stir-Fried Tofu with Vegetables and Cashews. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Stir-Fried Tofu with Vegetables and Cashews is cooked properly?
Stir-Fried Tofu with Vegetables and Cashews is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Stir-Fried Tofu with Vegetables and Cashews suitable for vegetarians?
Yes. Stir-Fried Tofu with Vegetables and Cashews is suitable for vegetarians as written.
Is Stir-Fried Tofu with Vegetables and Cashews gluten-free?
Yes. Stir-Fried Tofu with Vegetables and Cashews is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Stir-Fried Tofu with Vegetables and Cashews?
Yes. This recipe includes Tree Nut, Gluten, and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Stir-Fried Tofu with Vegetables and Cashews ahead of time?
Stir-Fried Tofu with Vegetables and Cashews can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Stir-Fried Tofu with Vegetables and Cashews for my calorie or macro goals?
To make Stir-Fried Tofu with Vegetables and Cashews higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
Personalize This Recipe
Download Forkd and compare this recipe against your own calorie target.
See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.
Scan to save Forkd on your phone.
Recipe Emails
Get recipe ideas and nutrition tips in your inbox.
If you liked Stir-Fried Tofu with Vegetables and Cashews, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.
Similar Recipes
More recipes like this one
InternationalDinner
Quinoa with Peas
Quinoa with Peas is a Dinner international recipe from the Forkd database with calorie and macro details.
284 cal24.5 g protein20 min
InternationalDinner
Quinoa with Vegetables
Quinoa with Vegetables is a Dinner international recipe from the Forkd database with calorie and macro details.
290 cal25.9 g protein20 min
InternationalDinner
Tofu Stir-Fry with Cauliflower and Potatoes
Tofu Stir-Fry with Cauliflower and Potatoes is a Dinner international recipe from the Forkd database with calorie and macro details.
299 cal27.8 g protein25 min
InternationalDinner
Vegan Polenta Pizza
Vegan Polenta Pizza is a Dinner international recipe from the Forkd database with calorie and macro details.
293 cal22.4 g protein25 min
InternationalDinner
Artichokes Stuffed with Stir-Fried Vegetables
Artichokes Stuffed with Stir-Fried Vegetables is a Dinner international recipe from the Forkd database with calorie and macro details.
95 cal5 g protein30 min
InternationalDinner
Bean Patties
Bean Patties is a Dinner international recipe from the Forkd database with calorie and macro details.
161 cal16.8 g protein30 min