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Square photo of a plate of tofu stir fry with sesame seeds on top

Tofu Stir Fry

  • Author: Iosune
  • Prep: 10 mins
  • Cook: 10 mins
  • Total: 20 mins
  • 2-4 1x
  • Main dish
  • Asian
  • Vegan

Servings 2-4 1x

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Tofu stir fry, a quick and easy recipe, made in about 20 minutes. It’s so flavorful, high in protein, and much healthier than Chinese takeout.

Ingredients

For the tofu stir fry:

  • 14 oz firm tofu (400 g), drained and cubed
  • 1 cup of broccoli (100 g), chopped
  • 1 medium carrot, julienned
  • 1/2 red bell pepper, julienned
  • 1/2 red onion, julienned
  • 2 cloves of garlic, minced
  • 1-inch piece of ginger root (about 2.5 cm)

For the sauce:

  • 3/4 cup vegetable stock or water (190 ml)
  • 1/4 cup tamari or soy sauce (4 tbsp)
  • 2 tbsp cane, brown or coconut sugar
  • 2 tsp cornstarch
  • 1/8 tsp cayenne flakes (optional)

Instructions

  1. Cook the tofu cubes in a skillet with a little bit of oil (optional), over medium-high heat until all the sides are golden brown. Remove the tofu from the skillet and set aside.
  2. Add the veggies and sautée them over high heat with a little bit of oil (optional) for 2-3 minutes, stirring frequently. If you don’t eat oil, just use a little bit of vegetable stock or water.
  3. Mix all the sauce ingredients in a bowl until well combined, and set aside.
  4. Add the tofu and the sauce to the skillet, stir and cook for 1-2 minutes or until the sauce thickens.
  5. Try the stir fry and add some salt if needed.
  6. Serve immediately (I added some sesame seeds on top) over noodles, white or brown rice, or even cauliflower rice for a low-carb recipe. 
  7. Keep the leftovers in an airtight container in the fridge for 5-7 days.

Notes

  • If you want to reduce the amount of sodium in the recipe, add less tamari or soy sauce and use water instead of vegetable stock. You could also make your own vegetable stock with no salt or buy a low-sodium one.
  • Use a wok frying pan if you have one, it’s the best tool to make a stir fry. I don’t have one, so I use a cast-iron skillet instead (any type of skillet or frying pan will do though).
  • I used extra virgin olive oil to make my tofu stir fry, but you don’t need to. Cook the tofu with no oil and add some vegetable stock or water to cook the veggies if needed.
  • Feel free to use the veggies you have on hand.
  • You can use any kind of sweetener or starch, as well as any type of oil.
  • If you don’t like spicy food, omit the cayenne.
  • Firm tofu works best for this recipe. If you don’t eat soy, you could replace the tempeh with seitan or any other legume instead, and the tamari or soy sauce with coconut aminos.
  • Nutritional info has been calculated by using 2 tbsp of extra virgin olive oil.

Nutrition

  • Serving Size: 1/4 of the recipe
  • Calories: 133
  • Sugar: 8.2 g
  • Sodium: 1144 mg
  • Fat: 4.3 g
  • Saturated Fat: 0.9 g
  • Carbohydrates: 15 g
  • Fiber: 2.8 g
  • Protein: 11.3 g