Tofu Vegetable Stir Fry
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.
- 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
- Begin cooking rice as directed on package so that it is ready when the stir fry is cooked.
- 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.
- 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.
- Combine soy sauce, rice vinegar, ginger, brown sugar, crushed red pepper, and cornstarch in a small bowl to create a sauce.
- Heat a wok or nonstick skillet over high heat.
- Stir fry sesame oil, onion, and garlic in the wok for 1 minute.
- Add celery, carrots, and green beans with 2 tablespoons of stir-fry sauce and stir fry the mixture for 2 minutes.
- Add broccoli, red pepper, and snow peas with 2 additional tablespoons of stir-fry sauce and stir fry the mixture for 2 minutes.
- Add cabbage, zucchini, and mushrooms with remaining sauce and cook everything for 2 minutes.
- Add the baked tofu and stir everything together so that the sauce coast the vegetables and tofu.
- Cook for 2 to 3 minutes
- Serve over whole grain rice.
|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|
|Total Carbohydrate 40g||13%|
|Dietary Fiber 9g||36%|
|* 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.|
When mixed with a spicy, delicious marinade, tofu adds great texture and taste to any stir fry dish.