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Tofu Stir Fry
A Tofu Stir Fry Recipe so quick, easy, and delicious you could make it every day! Vary the vegetables using whatever you have on hand or adapt the sauce to your taste preferences for a versatile, filling, and nutritious meal you can make any day of the week. It's ready in 30 minutes and brimming with tasty veggies and complete plant protein!
Servings: 3 Servings
Ingredients
- 2 tbsp kosher salt
- 1 14-16 oz block extra firm or firm tofu cubed
- 1 cup homemade stir fry sauce or your favorite store-bought stir fry sauce
- 1 tbsp avocado oil or another high-heat oil, like coconut or canola oil
- ½ yellow onion thinly sliced
- ½ red bell pepper thinly sliced
- ½ orange or yellow bell pepper thinly sliced
- ½ cup thinly sliced shiitake mushrooms or other sliced mushrooms (about 2.5 ounces)
- ½ broccoli crown florets and stem chopped
- 1 green onion green part sliced
- 1 1/2 cups brown rice to serve
Instructions
- Fill a 2-quart saucepan with water and add 2 tablespoons of kosher salt. Bring to a boil over high heat. Once at a rolling boil, add the cubed tofu. Stir and boil for one minute.
- Remove the saucepan from the heat. Use a spider strainer or slotted spoon to remove the tofu from the water and place it on a paper towel-lined plate, or drain the tofu using a colander.
- Make the stir-fry sauce according to the recipe directions and set aside.
- Warm avocado oil in a skillet or wok over medium-high heat.
- Add the onions and peppers, and sauté until the veggies start to soften and get char marks for about 2 minutes.
- Add the shiitake mushrooms and broccoli. Stir and reduce the heat to medium. Cover the veggies and allow the steam to cook the broccoli for about 5 minutes. If you don’t have a lid, add ½ cup of water to the skillet or wok, and cook for about 5 minutes, until the water has mostly evaporated and the broccoli is fork tender and bright green.
- For softer veggies, cook the veggies a few minutes longer, stirring them regularly.
- Once the vegetables are cooked to your desired doneness, add the boiled tofu and the stir fry sauce to the skillet.
- Stir the mixture well and simmer for about 3 minutes until the sauce has thickened and the veggies are bright yet tender.
- Serve the stir fry hot over rice and garnish with sliced green onions.
Video
Notes
Storage Directions
- Refrigerating: Leftovers keep covered in an airtight container in the refrigerator for up to 5 days.
- Freezing: The stir fried tofu leftovers can be frozen, but the texture of the vegetables may change upon thawing. To freeze, cool the stir fry to room temperature before transferring it to a freezer-safe container and freeze for up to 2 months. Defrost in the refrigerator overnight before reheating.
- Reheating: Warm the stir fry in the microwave on gentle heat for 1-2 minutes or in a skillet over medium-low heat with a tablespoon of oil for 3-4 minutes until hot.
- Prep the ingredients ahead of time. The cooking process can move quickly, so prepare the vegetables and sauce beforehand. I recommend chopping the vegetables while cooking the tofu and making the stir fry sauce before heating the wok or skillet.
- Vegetable steaming options. If you don't have a lidded skillet, add 1/2 cup of water to the broccoli and mushroom mixture and cook uncovered for about 5 minutes or until the water is mostly evaporated.
- Adjust the vegetable cooking time. For more tender veggies, stir-fry them for a few minutes longer after steaming the broccoli, until they are your desired level of doneness.
- Re-mix the stir fry sauce before adding. The homemade stir fry sauce can settle after sitting for a few minutes. Give it a good shake or whisk to incorporate the cornstarch before adding it to the stir fry.
- Simmer until thickened. You will know the tofu and vegetable stir fry is ready when the sauce has thickened and the veggies are bright yet tender.
Nutrition
Serving: 1serving without rice | Calories: 193kcal | Carbohydrates: 29g | Protein: 10g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 8367mg | Potassium: 774mg | Fiber: 5g | Sugar: 18g | Vitamin A: 1332IU | Vitamin C: 154mg | Calcium: 86mg | Iron: 3mg