Tofu Stir Fry
Tofu Stir Fry is a quick, nutritious, and flavorful vegan dish that’s perfect for busy weeknights. Packed with a variety of fresh vegetables and seasoned with a savory sauce, this stir fry is a vibrant and satisfying meal. Easy to customize and bursting with flavor, it’s sure to become a staple in your kitchen.
Table of Contents
- History of Stir Fry
- Why You’ll Love This Tofu Stir Fry
- What Is In Our Tofu Stir Fry Recipe?
- Key Ingredients
- How To Make This Recipe
- Have It Your Way!
- Nutritional Facts
- Other Recipes You’ll Love
- Tofu Stir Fry Recipe
History of Stir Fry
Stir frying is a cooking technique that originated in China over 2,000 years ago. The method quickly spread across Asia due to its efficiency and ability to preserve the nutrients and flavors of ingredients. Tofu, made from soybeans, has been a staple in East Asian diets for centuries, celebrated for its versatility and high protein content.
Tofu stir fry combines the ancient practice of stir frying with the versatile use of tofu, creating a dish that is both deeply rooted in tradition and widely adaptable to modern tastes. It reflects the balance of texture, flavor, and nutrition that is central to many Asian cuisines.
As global awareness of plant-based diets has grown, tofu stir fry has become a popular choice among vegans and vegetarians. The dish is now enjoyed worldwide, offering a healthy and delicious alternative to meat-based stir fries.
Why You’ll Love This Tofu Stir Fry
- Quick and Easy: Perfect for busy weeknights, this dish comes together in under 30 minutes.
- Nutritious: Packed with protein-rich tofu and a variety of fresh vegetables.
- Vegan: A plant-based meal that satisfies both vegans and non-vegans alike.
- Customizable: Easily adaptable with your favorite vegetables and sauces.
- Flavorful: A savory and tangy sauce that complements the fresh ingredients perfectly.
What Is In Our Tofu Stir Fry Recipe?
This vibrant dish features a mix of fresh vegetables and tofu, all brought together with a delicious sauce:
- Pressed Tofu: The protein-packed star of the dish, providing a firm texture and absorbing the flavors of the sauce.
- Shiitake Mushrooms: For an earthy umami rich flavor.
- Bell Peppers: Add a sweet and crisp element to the stir fry.
- Broccoli: Provides a nutritious and crunchy component.
- Carrots: Add color and a touch of sweetness.
- Soy Sauce: Forms the savory base of the sauce.
- Dark Soy Sauce: Adds bit of sweetness and color
- Vegetarian Hoisin Sauce: Adds an umami rich flavor.
- Sriracha: Add a spicy element to the dish.
- Sesame Oil: Adds a rich, toasty flavor.
- Brown Sugar: Balances the sauce with a hint of sweetness.
- Rice Vinegar: Adds a tangy kick.
Key Ingredients
The essentials for a good stir fry:
- Tofu: Firm or extra-firm tofu works best to hold its shape and absorb the flavors.
- Vegetables: Bell Peppers, Broccoli, Carrots, Snow Peas etc.
- Green Onions: For a fresh finish.
- Soy Sauce: Forms the savory base of the sauce.
- Vegan Oyster Sauce: Adds an umami rich flavor.
- Sesame Oil: Adds a nutty richness.
- Maple Syrup: Balances the flavors with sweetness.
- Rice Vinegar: Adds acidity and brightness.
How To Make This Recipe
- Make the sauce by combining the soy sauce, dark soy sauce, hoisin sauce, sriracha, brown sugar, and toasted sesame oil.
- Wash and clean the mushrooms. Then, chop the Baby Bella into quarters, and the Shiitake into slices.
- Slice the vegetables and pressed Tofu into desired shapes. Keep the vegetable size roughly the same.
- Heat up a Wok to medium high heat. Add 1 Tbsp. Cooking oil followed by the Tofu. Sauté for 3-4min, or until sides are lightly golden.
- Add another Tbsp. of Cooking oil to the wok. Add the mushrooms and sauté until lightly golden. Add the red onions, sauté for another minute. Add the Carrots, Bell Peppers, and Broccolini.
- Add the stir-fry sauce along with the Tofu. Sauté for another minute. Avoid cooking too long as the vegetables will give off water.
- Plate the veggies and Enjoy with brown rice, quinoa, or wild rice.
Have It Your Way!
- Adjust Sweetness: Modify the amount of maple syrup to suit your taste.
- Add Heat: Include sliced chili peppers or a dash of sriracha for some spice.
- Different Veggies: Swap in other vegetables like mushrooms, zucchini, or baby corn.
- Add Crunch: Top with chopped nuts like peanuts or cashews.
- Grains: Serve over brown rice, quinoa, or noodles for a complete meal.
Nutritional Facts
- Low in Calories: A healthy, low-calorie meal.
- High in Protein: Tofu is a great plant-based protein source.
- Rich in Vitamins: Full of vitamins A, C, and K from the vegetables.
- Fiber: High in dietary fiber, promoting digestive health.
Other Recipes You’ll Love
- Crispy Air Fried Orange Tofu
- Gochujang Tofu
- Black Pepper Tofu
- Spicy Chili Garlic Tofu
- Udon Noodles Stir Fry
Tofu Stir Fry Recipe
Tofu Stir Fry
Ingredients
- 3 Broccolini
- 1 Carrot
- 2 Cups Mushrooms Baby Bella or Shiitake
- ½ Red Bell Pepper
- ½ Green Bell Pepper
- 1 Red Onion
- 8 Oz Pressed Tofu
- 2 Tbsp. Soy Sauce
- 1 Tbsp. Dark Soy Sauce
- 2 Tbsp. Vegetarian Hoisin Sauce
- 2 Tbsp. Sriracha
- 1 Tbsp. Brown Sugar
- 1 Tbsp. Sesame oil
- 2 Tbsp. Cooking Oil
Equipment
Instructions
- Make the sauce by combining the soy sauce, dark soy sauce, hoisin sauce, sriracha, brown sugar, and toasted sesame oil
- Wash and clean the mushrooms. Then, chop the Baby Bella into quarters, and the Shiitake into slices.
- Slice the vegetables and pressed Tofu into desired shapes. Keep the vegetable size roughly the same.
- Heat up a Wok to medium high heat. Add 1 Tbsp. Cooking oil followed by the tofu. Sauté for 3-4min, or until sides are lightly golden.
- Add another Tbsp. of Cooking oil to the wok. Add the mushrooms and sauté until lightly golden. Add the red onions, sauté for another minute. Add the Carrots, Bell Peppers, and Broccolini.
- Add the stir-fry sauce along with the Tofu. Sauté for another minute. Avoid cooking too long as the vegetables will give off water.
- Plate the veggies and Enjoy with brown rice, quinoa, or wild rice.
Notes
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.
- Make-Ahead: Prep the vegetables and tofu ahead of time for a quicker meal.
- Sauce: Adjust the sauce ingredients to taste, adding more soy sauce for saltiness or more maple syrup for sweetness.
Video
Nutrition
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