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tofu stir-fry over rice in bowl
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Tofu Stir-Fry

Make quick and easy tofu stir-fry with tender-crisp customizable veggies in a sweet, savory, lightly spicy stir-fry sauce! A high-protein, low-effort, satisfying meat-free meal!
Course Dinner, lunch
Cuisine Asian
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 4

Ingredients

Stir Fry

  • 1 (14 ounce/400 g) block firm tofu or extra firm tofu
  • 2 Tbsp cornstarch or potato starch
  • ½ tsp each of salt, smoked paprika, black pepper
  • 2 Tbsp oil e.g. avocado oil, divided
  • ½ medium/large head (250 g) broccoli cut into small florets
  • 1 red bell pepper sliced
  • 3 garlic cloves grated/minced
  • 1 Tbsp fresh ginger grated/minced

Sauce

To serve

Instructions

  • You can watch the short video for visual instructions.
    First, press the tofu for 15-20 minutes with a tofu press or wrapped in a clean kitchen towel beneath a heavy skillet and/or several heavy books.
  • Meanwhile, divide the broccoli into bite-size florets, slice the pepper, and mince the garlic and ginger.
  • Then, cut the tofu into ¾-inch (2 cm) cubes and toss in a Ziplock with the starch, salt, smoked paprika, and black pepper. Toss until thoroughly coated.
  • Next, combine all the sauce ingredients in a jar, shake or whisk well, and set aside.
  • Preheat a large non-stick skillet or wok with the oil over medium-high heat. Once hot, add the tofu in a single layer and pan-fry it for 6-8 minutes, flipping every 1-2 minutes to brown every side. Then, set aside on a plate.
  • Add another drizzle of oil to the pan along with the broccoli and bell pepper, and stir-fry for several minutes, until tender-crisp.
  • Then, add the minced garlic and ginger to the pan and stir-fry for a minute before pouring the sauce into the pan and simmering until thickened.
  • Finally, remove it from the heat and add the tofu, tossing well to coat. Enjoy!

Notes

  • For a thicker sauce, add more cornstarch (in a slurry). For a thinner sauce, add more water/broth.
  • You can pre-chop stir-fry vegetables and aromatics 2-3 days in advance, storing them in separate containers in the fridge, as well as the pre-prepared sauce for up to a week.
Nutrition Facts
Tofu Stir-Fry
Amount per Serving
Calories
242
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
1.5
g
8
%
Sodium
 
839
mg
35
%
Potassium
 
305
mg
9
%
Carbohydrates
 
21
g
7
%
Fiber
 
2.1
g
8
%
Sugar
 
8
g
9
%
Protein
 
16
g
32
%
Vitamin A
 
66
IU
1
%
Vitamin C
 
84
mg
102
%
Calcium
 
45
mg
5
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.