Tofu Stir Fry
Stir Fry is one of the easiest dishes to make balanced, nutritious, and flavorful. The tofu offers plant-based protein and dietary fat for satiety, while the veggies pack in tons of fiber and micronutrients! I recommend serving tofu stir fry with quinoa or brown rice for complex carbs.
If you’re short on time, don’t forget to rely on ready-made ingredients such as frozen stir fry vegetables, microwave grains, and marinated tofu.
Here’s the same recipe but with tempeh instead of tofu. Tempeh another plant-based protein source made from soy.
Mixing tahini and lemon juice makes for a great sauce!
Ingredients:
1 block of firm tofu, pressed and cubed (or Hodo Tofu Cubes)
2 tablespoons soy sauce (or coconut aminos for gluten-free option)
1 tablespoon rice vinegar
1 tablespoon sesame oil
2 cloves garlic, minced
1 teaspoon fresh ginger, grated
1 bell red pepper, sliced
1 cup broccoli florets
1 carrot, julienned
1/2 cup snap peas
2 green onions, sliced (for garnish)
Cooked brown rice or quinoa ( for serving)
Instructions:
Start by pressing the tofu to remove excess moisture. Place the block of tofu between two paper towels and place a heavy object on top, like a cast-iron skillet or old textbook. Let it press for about 20-30 minutes. Once pressed, cut the tofu into bite-sized cubes.
In a small bowl, whisk together the soy sauce, rice vinegar, and sesame oil. Set aside.
Heat a large skillet or wok over medium-high heat. Once hot, add a drizzle of sesame oil and the cubed tofu. Cook for 5-7 minutes, flipping occasionally, until the tofu is golden and crispy on all sides. Remove the tofu from the skillet and set aside.
In the same skillet, add a bit more oil if needed. Add the minced garlic and grated ginger, and sauté for 1-2 minutes until fragrant. Add the sliced bell pepper, broccoli florets, julienned carrot, and snap peas to the skillet. Stir fry for 5-7 minutes, or until the vegetables are tender-crisp.
Return the cooked tofu to the skillet with the vegetables. Pour the stir fry sauce over the tofu and vegetables, and toss everything together until well coated. Cook for an additional 1-2 minutes, allowing the flavors to meld together.
Remove from heat and garnish with sliced green onions. Serve your healthy tofu stir fry hot, either on its own or over cooked brown rice or quinoa for a complete meal.
If you made this healthy tofu stir fry, let me know! Post your culinary creation on Instagram and tag @kaitrichardsonrd.
I was not paid to review any of the above products. All opinions are my own. This post may contain affiliate links.
About the author: Kait Richardson, RDN, is a registered dietitian in Orlando, FL who helps yo-yo dieters break the “all-or-nothing” mindset, find balance with food, and lose weight without restricting. She does group speaking events and is the co-host of the Nutrition Awareness Podcast. Her book How to Eat Like a Normal Person: A Guide to Overcoming the All-Or-Nothing Mindset with Food & Body is coming Fall 2024.
If you need help losing weight, improving your performance, or increasing your energy, I provide 1:1 consultations at Nutrition Awareness. You can schedule your virtual or in person initial consultation here.