Healthy Low-Glycemic Vegetable Stir Fry with Tofu

If you’re looking for a quick and nutritious meal, this low-glycemic stir fry is a perfect choice. Packed with vibrant bell peppers, crunchy broccoli, tender zucchini, and savory sliced onion, it’s a wonderful way to incorporate more vegetables into your diet. Whether you choose tofu or shrimp, this dish is both satisfying and health-conscious.

This stir fry is not just about nutrition; it’s also bursting with flavor. The combination of low-sodium soy sauce and your choice of protein creates a savory base that complements the fresh veggies beautifully. Plus, it comes together in less than 30 minutes, making it ideal for busy weeknights.

Quick and Delicious Low-Glycemic Stir Fry Recipe

This low-glycemic stir fry is a colorful medley of fresh vegetables and protein, stir-fried to perfection. The dish is light yet filling, with a satisfying crunch from the vegetables and a delightful umami flavor from the soy sauce.

Ingredients

1 cup bell peppers, sliced (red, yellow, and green)
1 cup broccoli florets
1 medium zucchini, sliced
1 small onion, sliced
1 cup tofu, cubed or 1 cup shrimp, peeled and deveined
2 tablespoons low-sodium soy sauce or tamari
1 tablespoon olive oil or sesame oil
1 teaspoon garlic, minced
1 teaspoon ginger, minced
Salt and pepper to taste
Sesame seeds for garnish (optional)

Instructions

Prep the Ingredients: Slice the bell peppers, zucchini, and onion, and cut the broccoli into small florets.
Heat the Oil: In a large skillet or wok, heat the olive oil over medium-high heat.
Stir-Fry the Protein: Add the tofu or shrimp to the skillet. Cook until golden brown and cooked through, about 3-5 minutes for shrimp and 5-7 minutes for tofu. Remove from the skillet and set aside.
Sauté the Vegetables: In the same skillet, add the minced garlic and ginger. Sauté for 30 seconds until fragrant, then add the sliced onions, bell peppers, broccoli, and zucchini. Stir-fry for about 5-7 minutes until the vegetables are tender but still crisp.
Combine and Season: Return the cooked tofu or shrimp to the skillet. Pour the low-sodium soy sauce or tamari over the stir fry. Toss everything together, and cook for an additional 2-3 minutes to heat through.
Serve: Garnish with sesame seeds if desired and serve hot. Enjoy your healthy stir fry with a side of brown rice or quinoa for a complete meal!