This beautiful One Pot Vegetable Stir Fry or Buddha bowl is not only healthy, but is also very easy to prepare. This dish comes together quickly and in just one pan, and only requires a few ingredients. It is a healthy vegan dinner that serves four, but can easily be adjusted to serve more or less people. Whether you are vegan, vegetarian, or just looking for something healthy and simple to prepare, this dish will suit your needs.
Packed with vegetables like mushrooms, snow peas, sugar snap peas, baby asparagus, and koosa squash, this stir fry offers many nutritional benefits. The vegetables, tofu, and noodles are high in fiber, vitamin A, vitamin C, vitamin D (if your mushrooms are grown with ultraviolet light), calcium, and iron. Additionally, you’ll find more than enough protein in the tofu and spelt noodles, and the spelt noodles also contain potassium. Diets that are high in fiber and Vitamin C have cholesterol lowering properties, which are wonderful for heart and cardiovascular health. Fiber also helps with digestion and gastrointestinal health, as well as helps to keep you feeling fuller, longer. Iron helps with fatigue, muscle ache, and cognitive function. Calcium and Vitamin D from non animal sources are also keys to good bone health and the prevention of osteoporosis. The tofu in this dish is the true nutritional star, as it contains all eight amino acids, contains the minerals manganese, phosphorous and selenium, the vitamins magnesium, copper, zinc, and B1, in addition to containing of the other aforementioned macro and micronutrients. As you can see, this dish is simple, but quite the nutritional powerhouse.
In addition to the nutritional benefits, you’ll find that this dish is quite versatile. You can adjust the vegetables according to what you have in your kitchen. If you are looking for a spicier dish, you can feel free to add some sriracha sauce, cayenne or other spicy pepper into the stir fry. A common misconception regarding spelt is that it is a gluten free food. Spelt does come from wheat and is therefore, not gluten free. However, if you have an allergy or sensitivity to gluten or are avoiding it for any reason, you can simply substitute your favorite rice noodle or gluten free spaghetti noodle and use gluten friendly soy sauce or tamari to make this dish gluten free. If you don’t have noodles handy, steamed rice would be a wonderful (and gluten friendly) option as well. Finally, though the tofu is definitely a wonderful key in this dish, if you have a soy allergy, you can easily leave it out and add more vegetables, or even substitute seitan (wheat “meat”) if you don’t have a gluten intolerance.
My One Pot tofu and Vegetable Stir Fry makes a gorgeous looking Buddha Bowl that will please any palate. Here is the quick and easy recipe and preparation instructions.
- 200g of tofu (cut in small cubes)
- 2 cups of snow peas
- 2 cups of zucchinis (sliced)
- 2 cups of mushrooms (sliced)
- 1 onion (finely chopped)
- 1 garlic clove
- 1 thumb of ginger
- 1 lime (cut in wedges)
- 100g of baby asparagus (optional)
- Olive oil
- 3 tbs of tamari sauce
- Cook the noodles 5 minutes in boiling water, drain the noodles under fresh cold water, add 2tbs of Olive oil and set aside
- Heat 1tbs of olive oil in a saucepan, add the onion, garlic and grated ginger, stir and cook for 2 Minutes.
- Add the zucchinis, mushrooms, snow peas, asparagus and tofu
- Cook until just tender for about 7 minutes
- Add the noodles, stir well and finally drop 3 tbs of tamari sauce,
- You can add any herbs of your choice, some chilli, siracha sauce, some seeds will be very nice too
- Serve in a bowl with a lime wedge
- This recipe is very versatile, feel free to change any of the vegetables