0 from 120 votes
Stir-Fried Veggies With Tofu
Quick and easy tofu vegetable stir-fry is loaded with flavor, plant-based protein, and easy to customize with your favorite vegetables. Perfect for busy weeknights!
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 3 servings
Calories: 288 kcal
Course:
Lunch , Dinner
Cuisine:
Asian
Ingredients
- ¼ cup of soy sauce
- 1 tablespoon of sherry or red wine vinegar
- 1 teaspoon of rice vinegar
- 2 teaspoons of cornstarch
- 1 tablespoon of sugar
- ½ teaspoon of red pepper flakes (this provides medium heat. Adjust accordingly. chili paste or hot sauce also works)
- 2 tablespoons of vegetable oil divided
- 1 block of Tofu pressed and cubed
- 1 shallot sliced (you can also use a small onion)
- 2 garlic cloves sliced
- ½ pound of snow peas or snap peas
- ½ cup of sliced mushrooms
- 1 tablespoon of sesame seeds (raw or toasted)
- cooked rice for serving (optional)
Instructions
- Add the soy sauce, both kinds of vinegar, cornstarch, sugar, and red pepper flakes to a bowl and whisk together.
- Heat 1 tablespoon of oil on medium-high heat and cook the tofu until all the sides are golden brown. Remove and set aside.
- Reduce the heat to medium, add the other tablespoon of oil, and saute the shallots and garlic for about a minute. Add the snow peas, mushrooms, and sesame seeds and stir frequently until the peas turn nice and green.
- Add the tofu and sauce mixture and cook until the sauce begins to thicken, about a minute.
- Optionally serve over rice.
Cup of Yum
Notes
- For the crispiest tofu: Leave it to sear untouched on each side before flipping. For extra crispness, toss it in a little cornstarch first.
- Chop veggies evenly: So they cook evenly. Depending on what veggies you use, add them incrementally (i.e., harder veggies like broccoli and carrot take longer than softer veggies).
- Adjust taste: Tweak the ingredients to make the sauce sweeter, tangier, saltier, spicier, etc.
- Adjust the texture: Cook the veggies for less/more time to your preferred texture (crunchy, tender-crisp, or more tender). For the most tender veg, add a splash of liquid and cook with a lid.
Nutrition Information
Calories
288kcal
(14%)
Carbohydrates
19g
(6%)
Protein
17g
(34%)
Fat
17g
(26%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
9g
Monounsaturated Fat
4g
Trans Fat
0.1g
Sodium
1097mg
(46%)
Potassium
302mg
(9%)
Fiber
4g
(16%)
Sugar
9g
(18%)
Vitamin A
921IU
(18%)
Vitamin C
47mg
(52%)
Calcium
236mg
(24%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 3servings
Amount Per Serving
Calories 288
% Daily Value*
| Calories | 288kcal | 14% |
| Carbohydrates | 19g | 6% |
| Protein | 17g | 34% |
| Fat | 17g | 26% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 9g | 53% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.1g | 5% |
| Sodium | 1097mg | 46% |
| Potassium | 302mg | 6% |
| Fiber | 4g | 16% |
| Sugar | 9g | 18% |
| Vitamin A | 921IU | 18% |
| Vitamin C | 47mg | 52% |
| Calcium | 236mg | 24% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.