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5.0 from 3 votes

Stir Fry Tofu with Vegetables

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

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

Ingredients

  • 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

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. Let the other side crisp up as well before setting aside the tofu.
  5. To the same pan, add more sesame oil to it and add the vegetables and stir fry for 2 minutes.
  6. 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.
  7. Enjoy immediately with some rice or grain of choice or portion it out for meal prepping.

Notes

  • Calories do not include rice.

Nutrition Information

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

% 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%

* Percent Daily Values are based on a 2,000 calorie diet.