Tofu Stir Fry with Vegetables in a Soy Sesame Sauce

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by Sil Pancho

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09.27.2021


This quick and easy Sesame Soy Tofu Stir Fry is loaded with fresh and colorful vegetables and plant-based protein.

Tofu and Veggies over rice
Tofu Stir Fry

This simple Tofu Veggie Stir Fry turned out so good! I love finding new ways to incorporate more tofu in my life, which is basically a blank sponge that soaks up anything you season it with. The stir fry sauce has just three ingredients: soy sauce, broth, and a little honey. Combine that with garlic and ginger, and you can’t go wrong! If you want more tofu recipes, try these Spicy Sriracha Tofu Rice Bowls and Kung Pao Tofu.

Tofu Stir Fry

Do you have to press tofu?

Yes, you should definitely press the tofu for a stir fry. You want to get out all the liquid so that the tofu will get nice and crispy. Also, make sure to use extra firm tofu for the crispiest results.

How to Make a Tofu Stir Fry

This healthy tofu stir fry has all the makings for a fast and easy vegetarian dinner. You can make the sauce and prep the vegetables and tofu ahead of time so that when it’s dinner time, you can quickly get a meal on the table.

  • Combine the soy sauce, vegetable broth, and honey to make the sauce.
  • Cut the tofu into half-inch cubes and then put them in a large bowl. Season with soy sauce and then coat in cornstarch
  • Cook the tofu for a few minutes without moving it in a nonstick skillet or wok and then repeat on the other sides.
  • Remove the tofu from the skillet and then cook your veggies until they are soft.
  • Add the garlic and ginger and cook for about 30 seconds.
  • Put the tofu and sauce in the pan and cook for a couple of minutes.

Variations:

  • You can use any vegetables you like. I used broccolini and bell pepper, but broccoli, carrots, or snap peas would also work.
  • Rather use meat? Swap the tofu for shrimp or diced chicken.
  • Make the stir fry vegan by swapping the honey for maple or brown sugar.
  • Make a spicy tofu stir fry by adding sriracha to the sauce.
  • Serve the stir fry by itself or with rice or soba noodles, or if you want to keep it low-carb, use cauliflower rice or zucchini noodles.

Tofu Stir FryTofu and Veggies over rice

More Stir Fry Recipes You’ll Love:

Tofu Stir Fry

294 Cals
18.5 Protein
21.5 Carbs
16 Fats

Prep Time: 15 mins

Cook Time: 15 mins

Total Time: 30 mins

This quick and easy Sesame Soy Tofu Stir Fry is loaded with fresh and colorful vegetables and plant-based protein.

Sauce

  • 1/4 cup reduced-sodium soy sauce, or gluten-free soy sauce
  • 1/4 cup reduced-sodium vegetable broth
  • 1 tablespoon honey, or brown sugar for vegan

Stir Fry

  • 16 ounces super firm tofu, drained, pressed
  • 1 tablespoon reduced-sodium soy sauce, or gluten-free soy sauce
  • 2 tablespoons cornstarch or arrowroot powder
  • 1 tablespoons neutral oil, such as grapeseed or canola
  • 1 tablespoon sesame oil
  • 1 red bell pepper, diced 1/2 inch
  • 1 small bunch of broccolini, chopped 1-inch
  • 4 garlic cloves, minced
  • 1 tablespoon grated ginger
  • 1 tbsp sesame seeds, toasted
  • In a small bowl combine soy sauce, vegetable broth and honey. Set aside.

  • Once the tofu has drained, slice in half then into 1/2 inch cubes and place into a large bowl and season with 1 tablespoon soy sauce.

  • Sprinkle cornstarch on top and gently toss with your hands to ensure all tofu pieces are covered.

  • In a large nonstick skillet or wok, add 1 tablespoon oil and heat to medium-high.

  • Add the tofu and let it get crispy without touching it or flipping for 3-4 minutes, then repeat on all sides.

  • Remove tofu and set aside.

  • To the skillet at medium heat, add sesame oil, red peppers, broccolini and cook until softened, about 5 minutes.

  • Add the garlic and ginger and cook 30 to 60 seconds.

  • Add the tofu and sauce, toss and cook for an additional 1 to 2 minutes, or until sauce is slightly thickened and the tofu is heated through.

  • Top with sesame seeds.

Variations:

  • You can use any vegetables you like. I used broccolini and bell pepper, but broccoli, carrots, or snap peas would also work.
  •  Make the stir fry vegan by swapping the honey for maple or brown sugar.
  • Make a spicy tofu stir fry by adding sriracha to the sauce.
  • Serve the stir fry by itself or with rice or soba noodles, or if you want to keep it low-carb, use cauliflower rice or zucchini noodles.

Serving: 1cup, Calories: 294kcal, Carbohydrates: 21.5g, Protein: 18.5g, Fat: 16g, Saturated Fat: 2.5g, Sodium: 868.5mg, Fiber: 6.5g, Sugar: 6.5g

Blue Smart Points: 4

Green Smart Points: 8

Purple Smart Points: 4

Keywords: asian tofu, tofu stir fry chinese, vegetarian tofu recipes



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