Recipe Detail

Tofu Vegetable Stir Fry

Last updated: Apr 01, 2014

By Lynn Grieger, RD, CDE, CPT for Summit Medical Group

Try this protein-packed, nutritious, and delicious tofu stir-fry dish as an alternative to a meat-based meal.

Ingredients

  • 1 cup of whole grain rice
  • 1/2 cup of soy sauce
  • 2 tablespoons of rice vinegar
  • 2 tablespoons of fresh grated ginger
  • 2 tablespoons of brown sugar
  • 1/2 teaspoon of dried crushed red pepper
  • 1 tablespoon of cornstarch
  • 1 14-ounce package of firm or extra firm tofu
  • 3 to 4 garlic cloves, minced
  • 4 green onions cut into 1-inch pieces (use the entire onion)
  • 2 medium carrots, sliced thickly
  • 1 cup of chopped green beans
  • 1 cup of broccoli florets
  • 1 cup of diced zucchini
  • 1 cup of snow peas
  • 6 to 7 sliced shiitake mushrooms
  • 1 cup of chopped green cabbage or bok choy
  • 1 sliced red bell pepper
  • 1 tablespoon of sesame oil

Directions

  1. Begin cooking rice as directed on package so that it is ready when the stir fry is cooked.
  2. Wrap tofu in paper towels, place it on a plate, use another plate on top to press out excess liquid, and let the tofu drain for about 15 minutes.
  3. Chop tofu into 1-inch cubes, place them on a single-layer baking pan, bake them at 400 F for 30 to 35 minutes or until they have browned, and let them air for 30 to 60 minutes on a drying rack.
  4. Combine soy sauce, rice vinegar, ginger, brown sugar, crushed red pepper, and cornstarch in a small bowl to create a sauce.
  5. Heat a wok or nonstick skillet over high heat.
  6. Stir fry sesame oil, onion, and garlic in the wok for 1 minute.
  7. Add celery, carrots, and green beans with 2 tablespoons of stir-fry sauce and stir fry the mixture for 2 minutes.
  8. Add broccoli, red pepper, and snow peas with 2 additional tablespoons of stir-fry sauce and stir fry the mixture for 2 minutes.
  9. Add cabbage, zucchini, and mushrooms with remaining sauce and cook everything for 2 minutes.
  10. Add the baked tofu and stir everything together so that the sauce coast the vegetables and tofu.
  11. Cook for 2 to 3 minutes
  12. Serve over whole grain rice.
Nutritional information
Nutrition Facts
Serving Size 2 cups
Amount Per Serving
Calories 320 Calories from Fat 80
% Daily Value *
Total Fat 9g
Saturated Fat 1.5g 7%
Trans Fat 0g
Cholesterol 0g 0%
Sodium 840g 36%
Total Carbohydrate 40g 13%
Dietary Fiber 9g 36%
Sugars 18g
Protein 20g
Vitamin A 280%
Vitamin C 220%
Calcium 30%
Iron 45%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Notes

When mixed with a spicy, delicious marinade, tofu adds great texture and taste to any stir fry dish.

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