Stir Fry Tofu with Vegetables

Name: Stir Fry Tofu with Vegetables
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 3 tbsp sesame oil; 3 tbsp soy sauce; 3 tbsp mirin; ½ tsp Gochugaru; 350 grams extra firm tofu; 1 head broccoli; 227 grams sliced mushrooms; 1 cup frozen edamame; cooked rice to serve, or your grain of choice

User Reviews

5.0

3 reviews

Excellent

Prep Time
20 mins
Cook Time
20 mins
Total Time
50 mins
Servings
4 servings
Calories
278 kcal
Course
Main Course
Cuisine
Asian

Stir Fry Tofu with Vegetables

Jayce Carter

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This simple Stir Fry Tofu with Vegetables is packed with flavour and the perfect plant-based dinner or meal prep.

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Ingredients

Servings

3 tbsp sesame oil divided (1 tsp for the sauce, then divide the rest in half)
3 tbsp soy sauce
3 tbsp mirin
½ tsp Gochugaru
350 grams extra firm tofu pressed beforehand
1 head broccoli cut into florets
227 grams sliced mushrooms
1 cup frozen edamame
cooked rice to serve, or your grain of choice

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Instructions

Slice your pressed extra firm tofu into bite sized pieces. I like to cut my blocks into 3 sheets before cutting each sheet into 8 squares.
In a small measuring cup or bowl, whisk to combine soy sauce, mirin, 1 tsp sesame oil, 2 tbsp water, and the gochugaru and set aside.
In a large non-stick pan or wok, add in 1 tbsp of sesame oil on medium heat and place your tofu in a single layer. Allow for one side to crisp up, around 3-4 minutes depending on the size of your tofu, or until golden brown before flipping it.
Let the other side crisp up as well before setting aside the tofu.
To the same pan, add more sesame oil to it and add the vegetables and stir fry for 2 minutes.
Add the tofu back in the pan and add the soy sauce mix to the pan. Continue to stir fry for 3-4 minutes. The sauce should cook down and thicken a bit and coat your ingredients.
Enjoy immediately with some rice or grain of choice or portion it out for meal prepping.

Notes

Calories do not include rice.

Nutrition Information

Show Details

Serving 4servings Calories 278kcal (14%) Carbohydrates 24g (8%) Protein 17g (34%) Fat 15g (23%) Saturated Fat 2g (10%) Sodium 612mg (26%) Potassium 986mg (28%) Fiber 7g (28%) Sugar 9g (18%) Vitamin A 1021IU (20%) Vitamin C 139mg (154%) Calcium 123mg (12%) Iron 4mg (22%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 278 kcal

% Daily Value*

Serving	4servings
Calories	278kcal	14%
Carbohydrates	24g	8%
Protein	17g	34%
Fat	15g	23%
Saturated Fat	2g	10%
Sodium	612mg	26%
Potassium	986mg	21%
Fiber	7g	28%
Sugar	9g	18%
Vitamin A	1021IU	20%
Vitamin C	139mg	154%
Calcium	123mg	12%
Iron	4mg	22%