I’ve been on a tofu trip lately, experimenting with different recipes and of course, the one recipe that I cannot miss is stir-fry tofu. So, I did my research and decide to add some veggies as well, to make it a well-rounded dish, with protein and fiber. And it turned out great!
Stir-Fry Recipes
I love stir-fry! I must admit that this is my favorite Asian cooking style. It is easy, takes very little oil and is so versatile. I can add a wide variety of veggies, herbs or greens. In fact, stir-fry is very similar to sautéing, which is so prevalent in Indian cuisine. All in all, I believe this is one of the easiest ways to cook nutritious and delicious food. The only caveat is to go easy on the soy sauce, as it is loaded with salt. Look for low-sodium soy sauce. If you want to go gluten free, tamari sauce is a great choice.
Tofu
Every time I cook a tofu recipe, I like to talk about what kind of tofu I use, and how it needs to be prepped for that recipe. This is because tofu is sort of like a hard jelly, tricky to handle. I had almost messed up my first tofu recipe, but then I figured things out quickly. My preferred variety is the extra firm silken tofu. This is somewhat easier to handle. I also invested in a tofu press (not needed if you don’t regularly cook tofu). It helps to drain out water and make the tofu firmer and drier. On the flip side, it adds about 15-20 minutes to the cooking process, so skip this if you don’t have time.
Be sure to purchase non-GMO, organic tofu. GMO stands for ‘genetically modified organism’, and their safety for human consumption is a hot topic of debate. In fact, many European countries have banned GMOs.
Tofu Press
Stir-Fry Tofu & Veggies
I chose green beans, carrots and green onions to accompany tofu for this recipe. You don’t have to limit yourselves to these veggies, though. You can use broccoli, cauliflower, cabbage, zucchini, or even green leafy veggies like spinach, kale, bok choy and so on. Tofu gets special treatment here – it is drizzled with soy (or tamari) sauce, corn starch, chili powder and ground pepper and then sautéed till it is slightly browned on all sides. It is added back to the greens later in the process and tossed one more time in the pan. Sesame oil gives a distinct flavor to this recipe. I love sesame oil!
Mixed vegetables are a great source of fiber. Tofu is low in calories but high in protein and fat, and this makes it a great choice not just for vegans and vegetarians, but for anyone that wants a variety in their diet. It also contains many important vitamins and minerals.
Check out our other tofu recipes here:
Also check out our delightful stir-fry recipes:
- Forbidden Rice Stir Fry
- Easy Colored Peppers & Mushrooms Stir Fry
- Cauliflower ‘Rice’ Stir Fry
- Broccoli-Corn Stir Fry
- Stir-Fry Zucchini Noodles
- Stir-Fry Sprouts And Vegetables
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Stir-Fry Tofu & Veggies
Ingredients
Tofu
- 3 Cups Extra Firm Tofu - Pressed, drained and cut to small cubes
- 1 Teaspoon Corn Starch
- 1/4 Teaspoon Red Chili Flakes - Or to taste
- 1/4 Teaspoon Black Pepper - Fresh ground
- 1/2 Tablespoon Tamari Sauce - Or gluten free soy sauce/ liquid aminos
- 1/2 Teaspoon Sesame Oil
- 1 Teaspoon Olive Oil
Stir-Fry
- 1 Teaspoon Ginger - Crushed
- 1 Teaspoon Garlic - Crushed
- 3/4 Cup Green Beans - Thin, long pieces
- 3/4 Cup Carrots - Thin, long pieces
- 1/2 Cup Onion - Green, Long pieces
- 1/2 Teaspoon Red Chili Powder
- 1/4 Teaspoon Sea Salt
- 1 Teaspoon Olive Oil
Sauce
- 1 Tablespoon Tamari Sauce - Or gluten free soy sauce/ liquid aminos
- 1/2 Teaspoon Sesame Oil
- 1 Teaspoon Corn Starch
- 1/4 Cup Filtered water
Instructions
Tofu
- Add cut and pressed tofu to a bowl. Add tamari sauce, chili flakes, ground black pepper, sesame oil, corn starch and toss till they mix well.
- Heat 1/2 teaspoon olive oil in a pan and sauté tofu till it is browned on all sides.
- Set aside in a bowl.
Sauce
- Mix sesame oil, tamari sauce, corn starch and filtered water in a bowl and set aside.
Stir-Fry
- Heat oil in pan. Add crushed ginger and garlic. Cook till golden brown.
- Add veggies, chili powder and salt, mix well and set a lid. Remove lid stir and set it back. Repeat for about 5 minutes (you can go longer if you like the veggies well cooked).
- Add browned tofu, sauce and stir for 2 to 3 minutes.
- Serve hot over a bed of steamed rice.
