Stir-Fried Tofu and Vegetables is an ideal meal for a Meatless Monday, and for when you want a satisfying, healthy dish. It’s easy to make without much effort. Sound good? It is!
Tofu. Some love it, some hate it (they say it’s a “texture thing”), and others are yet to decide. If you’ve ever made it, you know that it can be tricky to get it to stay a little firm. Stir-Fried Tofu and Vegetables is in the “love it” column, for sure!
Read on because I have the secret to crispy-coated tofu, and it’s perfect for this recipe for Stir Fried Tofu and Vegetables.
Stir Fried Tofu and Vegetables
I love the slightly spicy and savory flavors in this dish. It’s perfect as a meatless meal and it will fill you up without wrecking your healthy eating habits you’ve been good about following!
After I whipped up this dish and my husband and I devoured it, my words to him were, “Wasn’t that better than the take-out we’ve been getting lately?” It’s true!
We’ve been staying in lately, but we’ll still order take-out once in a while. Lately it seems that by the time we get home with the goods, something happens to the quality of the food, and we’re disappointed.
What is tofu?
You’ve likely had bits and pieces of tofu if you’ve eaten at a Chinese restaurant. It’s often included in soups and other dishes in small amounts.
Tofu is ideal for cooking as a plant-based product. It’s a product of soybeans, and made from the curds of soymilk (similar to the process of how cheese is made). The curds get pressed into blocks of tofu.
Tofu is low in calories and high in protein. It doesn’t have much flavor on its own, and it picks up the seasonings and flavors of the things you cook it with.
Try some other tofu-based recipes from the site:
- Grilled Tofu with Tostadas with Tomato-Mango Salsa – Mmm! The salsa alone is scrumptious, and the tofu here is grilled, which is another great way to prepare tofu.
- Swiss Chard and Tofu Stuffed Shells – This is a favorite of mine and totally dairy free. These stuffed shells are creamy and dreamy!
- Lemon Orzo Tofu Soup – You’ll enjoy this soup anytime, and it’s so easy to make. It’s great for when you’re feeling under the weather.
Tips for Crispy Tofu:
- Press out as much liquid as you can from the block of tofu. Place a few paper towels on a cookie sheet and the tofu on top of them.
- Add a few paper towels to the top of the tofu.
- Place another cookie sheet on top of the tofu and add a can of beans, corn, soup – whatever you’ve got – on the cookie sheet as a weight. This will help press out the liquid from the tofu.
- Let the tofu sit for 15 minutes or so.
- Remove the can, cookie sheet and paper towels. Cut the tofu into 1-inch cubes.
- Pat the cubes dry.
- Toss the tofu in cornstarch to help create a crispy outer layer.
- When you add the tofu to your skillet, be sure to let it sit and cook without tossing or stirring.
- Flip the tofu and do the same for the other side.
- Ta-dah! Crispy tofu.
IDEAS and SUGGESTIONS:
What Vegetables Should You Use?
Use whatever you have, whatever you like! I used asparagus, carrots, and onion. I see green beans, peppers, broccoli, and mushrooms in a future version of this dish!
Should You Use Fresh or Frozen Vegetables?
I used fresh, but frozen veggies would work well, too. Use up those peas, mixed veggies, or broccoli you have tucked away.
What Type of Tofu Should You Use?
Firm and extra firm (what I used) are best for stir-frying. Check out the different types of tofu from the Kitchn.
Stir-Fried Tofu and Vegetables is perfect served warm with rice or noodles. I ate up the leftovers cold the next day, just like I would take-out!
Add Stir-Fried Tofu and Vegetables to your mealtime rotation, since it’s so easy to make and tasty, too. Since you have so many veggie options to choose from, this won’t get old!
Calories
Fat
Carbs
Protein
Patricia Conte/Grab a Plate
Serves Serves 4
Save Recipe5 based on 10 review(s)
Ingredients
- 1 (14-ounce) package extra firm tofu
- 5 tablespoons cornstarch, divided
- 3 tablespoons vegetable oil, divided
- 2 cups asparagus, cut into 2-inch pieces
- 1 cup carrot, cut into thin matchstick-sized pieces
- 1/4 cup white onion, cut into thin strips
- 5 tablespoons orange juice
- 2 garlic cloves, minced
- 2 tablespoons soy sauce
- 2 tablespoons brown sugar
- 1 tablespoon tomato paste
- 2 teaspoons rice vinegar
- 1/2 teaspoon red pepper flakes
- 1/4 teaspoon ground black pepper
Instructions
- After pressing out some of the liquid from the tofu, cut it into 1-inch cubes.
- Pat the cubes dry with a clean paper towel and add the cubes to a medium-sized bowl. Add 4 tablespoons of the cornstarch to the tofu and toss to coat.
- Add the orange juice, garlic, soy sauce, brown sugar, tomato paste, vinegar, red pepper and black pepper, and remaining cornstarch to a bowl and whisk to combine. Set aside.
- Add half the oil to a large skillet over medium-high heat. When hot, add the tofu in one layer across the skillet. Let it cook without stirring or tossing for 3-4 minutes or until it begins to turn golden on the bottom.
- Toss and cook undisturbed for another 3-4 minutes or until golden.
- Remove from the skillet and set aside.
- Add the remaining oil to the skillet. Add the vegetables and cook for several minutes until they begin to soften.
- Stir the sauce mixture and add it to the skillet. Toss the vegetables with the sauce and immediately remove from the heat.
- Add the tofu back to the skillet and toss gently to combine.
- Serve warm with rice.
Leave a Comment