Tofu Stir Fry with Vegetables in a Soy Sesame Sauce

This quick and easy sesame soy tofu stir fry is loaded with fresh and colorful vegetables and plant-based protein.

Tofu stir fry

This easy tofu veggie stir fry turned out so good! I love finding new ways to incorporate more tofu into my life, which is basically an empty sponge that soaks up whatever you season it with. The wok sauce consists of only three ingredients: soy sauce, broth and a little honey. Combine that with garlic and ginger and you can't go wrong! If you want more tofu recipes, try these flavorful Sriracha Tofu Rice Bowls and Kung Pao Tofu.

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Do you have to press tofu?

Yes, you should definitely press the tofu for a stir in the pan. You want to get all of the liquid out so that the tofu gets nice and crispy. Also, be sure to use extra firm tofu for the crispest results.

How to Make a Tofu Pan

This healthy tofu pan has everything you need for a quick and easy vegetarian dinner. You can prepare the sauce and prepare the vegetables and tofu in advance so that you can have a quick meal on the table for dinner.

• Mix the soy sauce, vegetable stock and honey into a sauce.
• Cut the tofu into 1/2-inch cubes, then transfer them to a large bowl. Season with soy sauce and then brush with cornstarch
• Cook the tofu in a non-stick pan or wok for a few minutes, then repeat on the other sides.
• Take the tofu out of the pan, then cook your vegetables until tender.
• Add the garlic and ginger and fry for about 30 seconds.
• Add the tofu and sauce to the pan and cook for a few minutes.

Variations:

• You can use any vegetable you want. I used broccoli and peppers, but broccoli, carrots, or peas would work too.
• Prefer to use meat? Swap the tofu for shrimp or chopped chicken.
• Make the pan vegan by swapping the honey for maple or brown sugar.
• Make a flavorful tofu stir fry by adding sriracha to the sauce.
• Serve the stir fry dishes On its own or with rice or soba noodles, or if you want to keep it low in carbohydrates, use cauliflower rice or zucchini noodles.

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More stir-fries you'll love:

Tofu stir fry

294 Calories
18.5 protein
21.5 carbohydrates
16 Fats

Preparation time: fifteen Minutes

Cooking time: fifteen Minutes

Total time: 30th Minutes

This quick and easy sesame soy tofu stir fry is loaded with fresh and colorful vegetables and plant-based protein.

sauce

• 1/4 Cup reduced sodium soy sauce, or gluten-free soy sauce
• 1/4 Cup low sodium vegetable broth
• 1 tablespoon honey, or brown sugar for vegans

Stir-frying

• 16 Ounces super firm tofu, drained, pressed
• 1 tablespoon reduced sodium soy sauce, or gluten-free soy sauce
• 2 tablespoon Cornstarch or arrowroot powder
• 1 tablespoon Neutral oil, like grape seeds or rapeseed
• 1 tablespoon sesame oil
• 1 Red pepper, diced 1/2 inch
• 1 small bunch of broccolini, chopped 1 inch
• 4th Garlic cloves, chopped
• 1 tablespoon grated ginger
• 1 tablespoon Sesame seeds, toasted

• Mix the soy sauce, vegetable stock and honey in a small bowl. Put aside.

• Once the tofu has drained, cut in half, then cut into 1/2-inch cubes and place in a large bowl and season with 1 tablespoon of soy sauce.

• Scatter cornstarch on top and mix gently with your hands to make sure all of the tofu pieces are covered.

• In a large non-stick pan or wok, add 1 tablespoon of oil and heat to medium to high temperature.

• Add the tofu and let it crisp for 3-4 minutes without touching it or turning it over, then repeat on all sides.

• Remove the tofu and set aside.

• In the pan over medium heat, add the sesame oil, red peppers, broccolini and cook for about 5 minutes until tender.

• Add the garlic and ginger and cook for 30 to 60 seconds.

• Add the tofu and sauce, toss and let cook for another 1 to 2 minutes, or until the sauce has thickened slightly and the tofu is warmed through.

• Sprinkle with sesame seeds.

Variations:

• You can use any vegetable you want. I used broccoli and peppers, but broccoli, carrots, or peas would work too.
• Make the pan vegan by swapping the honey for maple or brown sugar.
• Make a spicy pan of tofu by adding sriracha to the sauce.
• Serve the stir-fries alone or with rice or soba noodles, or if you want to keep it low in carbohydrates, use cauliflower rice or zucchini noodles.

Portion: 1Cup, Calories: 294kcal, Carbohydrates: 21.5G, Protein: 18.5G, Fat: 16G, Saturated fatty acids: 2.5G, Sodium: 868.5mg, Fiber: 6.5G, Sugar: 6.5G

Blue Smart Points: 4th

Green smart points: 8th

Purple Smart Points: 4th

Keywords: Asian tofu, Chinese roast tofu, vegetarian tofu recipes