Healthy and Delicious Vegan Tofu Stir Fry

Healthy and Delicious Vegan Tofu Stir Fry

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If you’re looking for a new quick and healthy dinner option, then look no further. This tofu stir fry is loaded with protein and veggies and ready in under 20 minutes.

It’s loaded in flavor, but mild in spice so it’s a family favorite for all ages.

Plus, this is a one-pot meal which means quick cleanup!

What is Tofu?

If you’re new to plant-based eating or just trying to eat a little less meat, you may not be overly familiar with what tofu is and how to cook it.

Tofu is a highly versatile soy-based meat alternative.

It’s made from curdled soybeans that are pressed into blocks (similar to making cheese)! Tofu is then stored in nigari which is the liquid left over when you extract sea salt from the sea.

Soy tends to get a bad rep since it contains phytoestrogens (the plant form of estrogen). Some studies had linked this to breast cancer, but more research has shown this not to be true.

Tofu is actually an excellent protein source that’s loaded with other nutrients. It contains calcium, iron, magnesium, and manganese. Also, it’s much lower in saturated fat than meat, so it’ll keep you full without raising your cholesterol.

How to Cook With Tofu

Tofu can be quickly thrown into a stirfry for an easy additive to meals. However, to get the best texture and flavor, I recommend a few minutes of prep work.

Slice your tofu block in half horizontally. Using either a cheesecloth or paper towels, wrap your tofu and place it on a firm surface. Place a weighted object on top (I usually use an empty pot or pan).

Allow tofu to sit for at least 5 minutes to drain the liquid.

Although this process isn’t necessary, it will help your tofu become more firm and absorb the flavors that you’re cooking it in better.

Vegan Tofu Stir-Fry

Vegan Tofu Stir Fry

For this vegan tofu stir-fry, you’ll need a sturdy frying pan or a wok, plus a few basic ingredients.

If you haven’t invested in a wok yet, I highly recommend it. Woks get really hot, so they make cooking stir-fry a breeze.

Simply heat your wok, add the ingredients and you’ll create a perfect stir-fry every time.

Vegan Tofu Stir-Fry

Vegan Tofu Stir-Fry

Healthy vegan tofu stir-fry is the perfect veggie-loaded meal that the whole family will love.
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Main Course
Cuisine asian
Servings 4 people
Calories 249 kcal

Equipment

  • Wok or Frying Pan

Ingredients
  

  • 1 Block Extra Firm Tofu
  • 1/4 Cup Sesame Oil Plus 1 Tbs
  • 1/3 Cup Soy Sauce
  • 1 Tbs Corn Starch
  • 1 Tbs Minced Garlic
  • 1/2 Tbs Fresh Grated Ginger
  • 1 Cup Broccoli Florets
  • 1/2 Cup Peeled and Chopped Carrots
  • 1 Cup Favorite Vegetables Chopped (Green Beans, Snap Peas, Water Chestnuts, etc)
  • 2 Cups Brown Rice (Optional)

Instructions
 

Cook Tofu and Vegetables

  • Heat wok or frying pan over medium heat
  • Add 1 Tbs of sesame oil
  • Once hot, add vegetables and cook 5 minutes
  • Add tofu and cook an additional 5-10 minutes until tofu is browned and veggies are soft

Soy Sauce Mixture

  • Meanwhile, in a medium-sized bowl, whisk together soy sauce, sesame oil, garlic, ginger, and cornstarch.

Combine and Serve

  • Add soy sauce mixture to stir fry and cook for an additional 5 minutes until it slightly thickens
  • Serve as is or over a 1/2 cup of brown rice or cauliflower rice
Keyword vegan tofu stir fry

Add this quick and easy recipe to your weekly meal prep and tweak it each week with whichever vegetables you have on hand.

If you like this recipe you’ll also love my vegan coconut curry.

For more healthy clean-eating recipes, join my 7-day clean eating challenge with 7 days worth of healthy meals.

Vegan Tofu Stir-Fry
Vegan Tofu Stirfry Recipe in Less than 30 minutes

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