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Tofu Stir Fry

This quick and easy Sesame Soy Tofu Stir Fry is loaded with fresh and colorful vegetables and plant-based protein.

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 servings
Calories: 294 kcal
Course: Dinner
Cuisine: Asian

Ingredients

  • 1/4 cup reduced-sodium soy sauce (or gluten-free soy sauce)
  • 16 ounces super firm tofu (drained, pressed)
  • 1/4 cup reduced-sodium vegetable broth
  • 1 tablespoon reduced-sodium soy sauce (or gluten-free soy sauce)
  • 1 tablespoon honey (or brown sugar for vegan)
  • 2 tablespoons cornstarch or arrowroot powder
  • 1 tablespoons neutral oil (such as grapeseed or canola)
  • 1 tablespoon sesame oil
  • 1 red bell pepper (diced 1/2 inch)
  • 1 small bunch of broccolini (chopped 1-inch)
  • 4 garlic cloves (minced)
  • 1 tablespoon grated ginger
  • 1 tbsp sesame seeds (toasted)

Instructions

    Cup of Yum
  1. In a small bowl combine soy sauce, vegetable broth and honey. Set aside.
  2. Once the tofu has drained, slice in half then into 1/2 inch cubes and place into a large bowl and season with 1 tablespoon soy sauce.
  3. Sprinkle cornstarch on top and gently toss with your hands to ensure all tofu pieces are covered.
  4. In a large nonstick skillet or wok, add 1 tablespoon oil and heat to medium-high.
  5. Add the tofu and let it get crispy without touching it or flipping for 3-4 minutes, then repeat on all sides.
  6. Remove tofu and set aside.
  7. To the skillet at medium heat, add sesame oil, red peppers, broccolini and cook until softened, about 5 minutes.
  8. Add the garlic and ginger and cook 30 to 60 seconds.
  9. Add the tofu and sauce, toss and cook for an additional 1 to 2 minutes, or until sauce is slightly thickened and the tofu is heated through.
  10. Top with sesame seeds.

Notes

  • You can use any vegetables you like. I used broccolini and bell pepper, but broccoli, carrots, or snap peas would also work.
  •  Make the stir fry vegan by swapping the honey for maple or brown sugar.
  • Make a spicy tofu stir fry by adding sriracha to the sauce.
  • Serve the stir fry by itself or with rice or soba noodles, or if you want to keep it low-carb, use cauliflower rice or zucchini noodles.

Nutrition Information

Serving 1cup Calories 294kcal (15%) Carbohydrates 21.5g (7%) Protein 18.5g (37%) Fat 16g (25%) Saturated Fat 2.5g (13%) Sodium 868.5mg (36%) Fiber 6.5g (26%) Sugar 6.5g (13%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 294

% Daily Value*

Serving 1cup
Calories 294kcal 15%
Carbohydrates 21.5g 7%
Protein 18.5g 37%
Fat 16g 25%
Saturated Fat 2.5g 13%
Sodium 868.5mg 36%
Fiber 6.5g 26%
Sugar 6.5g 13%

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