Tofu Stir Fry
User Reviews
5
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Prep Time
30 mins
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Cook Time
20 mins
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Total Time
50 mins
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Servings
4
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Calories
229 kcal
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Course
Main Course
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Cuisine
Asian
Tofu Stir Fry
Description
Tofu Stir Fry uses pressed extra-firm tofu to reduce moisture and achieve a better texture when cooked. The tofu is coated with cornstarch to create a light crust during pan-frying. Carrots, zucchini, and colorful bell peppers are cooked until tender but still retain some bite. Garlic and ginger provide aromatic notes enhancing the flavor profile. The sauce blends soy sauce, honey, and vegetable broth thickened with cornstarch, coating the tofu and vegetables without overpowering them. This method results in a balanced dish with contrasting textures and harmonious flavor.
The stir fry can be served as a vegetarian main or alongside grains such as rice or noodles. It offers a flexible vegetable and protein combination that fits various meal occasions and preferences.
The pressing step is essential for removing excess moisture from the tofu, allowing it to crisp properly when coated and cooked. Tossing the tofu in cornstarch before frying improves the texture. The sauce is added after the vegetables are cooked, ensuring a glossy coating that brings all the components together.
Ingredients
For the stir fry
- 14 ounce block tofu extra firm
- 2 tablespoons vegetable oil divided use
- 1/2 cup carrot peeled and thinly sliced
- 3/4 cup zucchini quartered and sliced
- 3/4 cup bell pepper thinly sliced, I used red and yellow
- 2 teaspoons garlic minced
- 1 teaspoon ginger minced
- salt to taste
- black 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
- 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
Show DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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