Tofu Stir Fry

Name: Tofu Stir Fry
Prep time: 30 min
Cook time: 20 min
Total time: 50 min
Yield: 4 serving
Ingredients: 14 ounce block extra firm tofu; 2 tablespoons vegetable oil; 1/2 cup carrots; 3/4 cup zucchini; 3/4 cup bell peppers; 2 teaspoons garlic; 1 teaspoon ginger; salt and pepper to taste; 1/4 cup cornstarch; 3 tablespoons green onions; 1/4 cup vegetable broth; 1/4 cup soy sauce; 3 tablespoons honey; 2 teaspoons cornstarch

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5.0

114 reviews

Excellent

Prep Time
30 mins
Cook Time
30 mins
Total Time
50 mins
Servings
4
Calories
229 kcal
Course
Main Course
Cuisine
Asian

Tofu Stir Fry

Benson Pickett

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This tofu stir fry is cubes of crispy tofu with colorful vegetables in a honey garlic sauce. The perfect meatless main course that's packed with protein and nutrients!

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Ingredients

Servings

For the stir fry

14 ounce block extra firm tofu
2 tablespoons vegetable oil divided use
1/2 cup carrots peeled and thinly sliced
3/4 cup zucchini quartered and sliced
3/4 cup bell peppers thinly sliced, I used red and yellow
2 teaspoons garlic minced
1 teaspoon ginger minced
salt and pepper to taste
1/4 cup cornstarch
3 tablespoons green onions sliced

For the sauce

1/4 cup vegetable broth can also use chicken broth or water
1/4 cup soy sauce
3 tablespoons honey
2 teaspoons cornstarch

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Instructions

Cut the tofu into 1 inch thick slices. Place a few layers of paper towels on a sheet pan or plate and put the tofu on top of the paper towels.
Place a few more layers of paper towels on top of the tofu, then use a heavy object to weigh the tofu down such as a frying pan or canned vegetables. Let the tofu sit for a minimum of 20 minutes.
After the tofu has been pressed, cut the tofu into 1/2 inch cubes and set aside.
Heat one teaspoon of the oil in a large pan over medium high heat. Add the carrots to the pan and cook for 4-5 minutes or until just tender.
Add the zucchini and peppers to the pan and cook for an additional 4-5 minutes or until tender.
Add the garlic, ginger, salt and pepper to the pan. Cook for an additional 30 seconds. Remove the vegetable mixture from the pan and place on a plate. Cover to keep warm.
Wipe out the pan with a paper towel. Sprinkle the 1/4 cup cornstarch over the tofu and toss to coat evenly.
Pour the remaining oil in the pan and place the tofu in the pan in a single layer. Cook for 3-4 minutes per side or until crispy and golden brown.
Drain any excess oil from the pan. Add the vegetables back into the pan with the tofu.
In a bowl whisk together the vegetable broth, honey and soy sauce.
In a small bowl mix the 2 teaspoons of cornstarch with a tablespoon of cold water.
Pour the soy sauce mixture over the tofu and vegetables; cook for 30 seconds.
Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.
Sprinkle with green onions, then serve.

Nutrition Information

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Calories 229kcal (11%) Carbohydrates 29g (10%) Protein 9g (18%) Fat 9g (14%) Saturated Fat 6g (30%) Sodium 947mg (39%) Potassium 366mg (10%) Fiber 1g (4%) Sugar 16g (32%) Vitamin A 3670IU (73%) Vitamin C 42.1mg (47%) Calcium 49mg (5%) Iron 1.9mg (11%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 229 kcal

% Daily Value*

Calories	229kcal	11%
Carbohydrates	29g	10%
Protein	9g	18%
Fat	9g	14%
Saturated Fat	6g	30%
Sodium	947mg	39%
Potassium	366mg	8%
Fiber	1g	4%
Sugar	16g	32%
Vitamin A	3670IU	73%
Vitamin C	42.1mg	47%
Calcium	49mg	5%
Iron	1.9mg	11%