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Tofu Stir Fry

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!

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

Ingredients

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

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. After the tofu has been pressed, cut the tofu into 1/2 inch cubes and set aside.
  4. 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. 
  5. Add the zucchini and peppers to the pan and cook for an additional 4-5 minutes or until tender. 
  6. 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.
  7. Wipe out the pan with a paper towel. Sprinkle the 1/4 cup cornstarch over the tofu and toss to coat evenly.
  8. 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.
  9. Drain any excess oil from the pan. Add the vegetables back into the pan with the tofu.
  10. In a bowl whisk together the vegetable broth, honey and soy sauce. 
  11. In a small bowl mix the 2 teaspoons of cornstarch with a tablespoon of cold water.
  12. Pour the soy sauce mixture over the tofu and vegetables; cook for 30 seconds. 
  13. Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.
  14. Sprinkle with green onions, then serve.

Nutrition Information

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

% 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%

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