Saturday, August 3, 2013

Tofu & Vegetable Stir Fry

Did you know that 100 calories of tofu provides more protein than 100 calories of beef?? In 100 calories of tofu, you will get 11g protein versus 8.9g in 100 calories of beef!

Here is a recipe for a tofu and vegetable stir fry that we love! We have been experimenting with tofu a bit and this is a keeper. Charlie still isn't sold on the texture but will usually take a couple bites of it. We all prefer the texture of "super firm" organic tofu. The extra firm isn't quite firm enough even, especially when being used as a meat replacement, such as in a stir fry. I have found that the only place I can find "super firm" is at Whole Foods. Anyone found it anywhere else?? What is really great about tofu (besides it being pretty good for you) is that even when you are buying organic tofu, it is pretty cheap. I have never spent more than $4.00 on a package of organic tofu. 

*You will notice that in my ingredient lists I indicate whether something I use is organic.  I try to buy most things organic but some items I am not as concerned about buying conventional due to less possibility of pesticide contamination. (And sometimes I want to buy something organic but they are out of it at the store at the time I go. So I do the best I can!)

Here is the recipe:

Tofu & Vegetable Stir Fry

Serves 4

12oz super firm organic tofu
8oz sliced white mushrooms
1 small organic yellow squash, sliced
1 small organic zucchini, sliced
2 cups fresh broccoli florets
1/2 medium organic red onion, sliced
1 organic green pepper, sliced
2 Tbsp canola oil

Tofu Marinade Ingredients:
1/4 cup low sodium soy sauce
1/2 cup organic vegetable stock
1/4 cup rice wine
1/2 Tbsp sesame oil
1 clove minced organic garlic

Sauce ingredients:
2/3 cup low sodium soy sauce
1/2 cup organic vegetable stock
1/3 cup rice wine
2 Tbsp sugar
1 Tbsp sesame oil
1/4 tsp white pepper
2 Tbsp canola oil
1 Tbsp minced organic garlic
1 Tbsp minced fresh organic ginger
2 Tbsp cornstarch
1/4 cup water

(Sauce recipe adapted from

1. Remove tofu from package and slice into 1/4 inch-thick slices

2. Place paper towels on a baking sheet and place tofu slices on top of paper towels

3. Place another layer of paper towels on top of tofu and place a heavy pan (or other heavy object) on top; let sit for 20 minutes to remove excess water

4. While Tofu is sitting, mix ingredients for tofu marinade

5. Remove tofu from paper towels and place in a container with marinade and cover

6. Put tofu and marinade mixture in refrigerator for at least 1 hour

(I like to drain the tofu and get it in the marinade in the morning and toss it in the fridge so it is ready to go at dinner time. I also will usually chop the vegetables and put them in a bag and throw all the sauce ingredients together in a container - except for the cornstarch and water - and put it all in the fridge while I am at it so it is easier when I go to cook dinner.)

7. Once tofu is done marinating, heat the canola oil in a large pan over medium high heat

8. Add tofu slices and cook about 4 minutes per side or until golden

9. Remove tofu and place on a plate covered with paper towels to absorb excess oil and set aside

10. Cook onions and garlic (in the same pan as used for the tofu) until onions start to become translucent, about 3-4 minutes

11. Add remaining vegetables and cook until tender, about 5 minutes

12. Add sauce ingredients to pan, except for cornstarch and water, and bring to a boil

13. Reduce heat to medium and simmer for about 1 minute

14. mix cornstarch in cold water and add to pan, stirring until sauce boils and thickens

15. Fold tofu into vegetable mixture in pan and simmer until tofu is heated through, about 1-2 minutes

16. Serve over brown rice and enjoy!

What are the nutritional benefits of tofu? Being a plant-food, tofu is a cholesterol free food, and is an excellent source of calcium and contains some iron. It is also a great source of protein!


  1. Nice recipe, I did it perfect. Thanks for sharing it here and I hope that I can cook it again when the was an occasion in our home. I add my recipe for stir fry sauce and I this this will be perfect.

  2. Thanks for the comment, Steeve. Glad you enjoyed it! And thanks for sharing this other stir fry recipe - it looks great. We are going to try it!