Tofu Stir-Fry

Name: Tofu Stir-Fry
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 3 serving
Ingredients: 2 Tablespoons + 2 teaspoons avocado or olive oil; 1 lb extra-firm tofu; 2 cloves garlic; 1 red bell pepper; 1 medium red onion; 1 (12 ounce) bag fresh broccoli florets; rice of choice: white; Green onions and sesame seeds; 1 Tablespoon avocado or olive oil; ¼ cup low-sodium tamari; ½ Tablespoon maple syrup; 2 cloves garlic; 2 teaspoons Chili garlic sauce; 1 teaspoon fresh ginger

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4.0

117 reviews

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Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings
3
Calories
363 kcal
Course
Lunch
Cuisine
Asian

Tofu Stir-Fry

Odette Barnes

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This tofu stir-fry is an easy, healthy weeknight dinner that's loaded with veggies and comes together in less than 30 minutes.

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Ingredients

Servings

2 Tablespoons + 2 teaspoons avocado or olive oil divided
1 lb extra-firm tofu pressed
2 cloves garlic minced
1 red bell pepper roughly chopped
1 medium red onion roughly chopped
1 (12 ounce) bag fresh broccoli florets about 5 cups
rice of choice: white brown or cauliflower
Green onions and sesame seeds for garnish

Teriyaki Sauce

1 Tablespoon avocado or olive oil
¼ cup low-sodium tamari or soy sauce
½ Tablespoon maple syrup
2 cloves garlic minced
2 teaspoons Chili garlic sauce
1 teaspoon fresh ginger grated or minced

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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

If you want to use store-bought teriyaki sauce instead of the homemade sauce, you'll need about 1/3 cup.

Nutrition Information

Show Details

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%)