Tofu Stir-Fry
User Reviews
4
Tofu Stir-Fry
Description
In this Tofu Stir-Fry, extra-firm tofu is pressed and pan-fried in oil until all sides develop a golden crust, providing a firm texture that holds up well during further cooking. The sauce, combining tamari or soy sauce, maple syrup, garlic, chili garlic sauce, and fresh ginger, brings layers of sweetness, heat, and umami to the dish.
After preparing the tofu, the stir-fry begins with sautéing garlic and onion until fragrant, followed by adding broccoli florets and chopped red bell pepper. These vegetables cook until tender-crisp, retaining vibrant color and some bite. Adding the sauce and tofu back to the skillet allows the flavors to meld while finishing the cooking process.
The finished stir-fry is typically served over a choice of white, brown, or cauliflower rice, with green onions and sesame seeds sprinkled on top to introduce freshness and a nutty crunch. This makes the dish well-rounded and suitable as a main meal.
If preferred, store-bought teriyaki sauce can replace the homemade version by using approximately one-third cup, simplifying preparation.
Ingredients
- 2 Tablespoons avocado oil divided, or olive oil, 2 teaspoons
- 1 lb extra-firm tofu pressed
- 2 cloves garlic minced
- 1 red bell pepper roughly chopped
- 1 red onion roughly chopped, medium
- 1 (12 ounce) bag broccoli about 5 cups, fresh florets
- white rice brown or cauliflower, of choice
- green onions for garnish
- sesame seeds for garnish
Teriyaki Sauce
- 1 Tablespoon avocado oil or olive oil
- ¼ cup tamari or soy sauce, low-sodium
- ½ Tablespoon maple syrup
- 2 cloves garlic minced
- 2 teaspoons Chili garlic sauce
- 1 teaspoon ginger grated or minced, fresh
Instructions
- Heat oil in a large skillet or wok over medium-high heat. Once hot (check to make sure tofu sizzles when you add it to the pan), add tofu and cook, flipping frequently, for about 10 minutes. It's done when all sides of the tofu cubes are golden. Transfer to a bowl or plate.
- While tofu is cooking, whisk together the ingredients for the sauce in a small bowl.
- Add remaining 2 teaspoons oil to the same skillet. Add garlic and onion and cook until fragrant, about 2-3 minutes. Add broccoli and red bell pepper to the skillet and cook for about 5 minutes. Add sauce and tofu to the skillet as well and cook for about 5 minutes longer, or until broccoli is tender, but crisp and bright green in color. Serve tofu stir-fry over rice of choice with green onions and sesame seeds for garnish.
Notes
- Press the tofu well before cooking to ensure it crisps evenly and absorbs sauce better.
- Use about 1/3 cup store-bought teriyaki if you prefer not to make the sauce from scratch.
- Serve immediately after cooking to maintain the tofu's crispness and vegetable texture.
- Green onions and sesame seeds add fresh and nutty elements as garnish.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 363 kcal
% Daily Value*
| Serving | 1/3 of recipe without rice | |
| Calories | 363kcal | 18% |
| Carbohydrates | 20g | 7% |
| Protein | 19g | 38% |
| Fat | 21g | 32% |
| Sodium | 1425mg | 59% |
| Fiber | 6g | 24% |
| Sugar | 8g | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4
You'll Also Love
