Tofu & Vegetable Stir Fry
A quick vegan dinner, nutritious, delicious and good looking. Vary the vegetables so every meal is a new discovery. Cook the tofu in salted water for a few minutes to infuse it with flavour. Serve with egg or rice noodles or your preferred rice. Adapted from Delish, tofu is a good staple to have on hand.
More vegan or vegetarian options: Shakshouka, White Bean Shakshouka, Fall-Apart Caramelized Cabbage, Summer Squash or Zucchini Galette, Squash with Nutmeg, Spinach and Cheese, Curry Marinated Summer Squash, Quiche with Sweet Potato Crust, Herby Grain Salad with Butter-Basted Mushrooms, Crispy Chickpeas with Lemon/Garlic Yogurt, Roasted Chickpea and Vegetable Salad, Roasted Mushrooms with Braised Lentils, Warm Lentils and Potato Salad, Walnut or Almond Pesto Pasta, Pasta with Hazelnut Pesto and Parmesan. Moroccan Spiced Lentils with Caramelized Onions and Eggs, Herby Grain Salad and Butter-Basted Mushrooms. Back to Main Page.
Serves 4
Time: 30 minutes
Ingredients
To prepare the tofu:
1 (400 ml or 14-oz.) block firm or extra-firm tofu, fresh or frozen and defrosted
1 tablespoon soy sauce (regular or low sodium)
1/2 teaspoon pepper
2 tablespoons cornstarch
salt
For the Stir Fry
3 tablespoons extra-virgin olive oil, divided
Kosher salt
3 cloves garlic, minced
1 tablespoons freshly minced ginger
Any combination of the following vegetables to fill the skillet:
Green or yellow beans, trimmed
Carrots, sliced
Broccoli, cut into florets
Cauliflower, cut into florets
Celery, chopped
Brussels sprouts, trimmed and halved
Red, yellow or green pepper pepper, seeded and sliced
Mushrooms
Zucchini
Green onions, onion, shallots or leeks, thinly sliced
For the Sauce
2 tablespoons soy sauce
1/4 cup water
2 tablespoons packed brown sugar
2 teaspoons cornstarch
Method
Bring a medium sized pot of salted water to boil. Add the tofu and simmer for 2 minutes, either covered with water or by turning to give each side 2 minutes. If using frozen tofu, simmer until completely defrosted. Remove the tofu from the water and let it drain in a colander lined with paper towels. When the tofu is cool enough to handle, gently squeeze it and pat it dry. If using frozen tofu, use firmer pressure to squeeze out the water.
Cut the tofu into bite-sized pieces, then toss it together with the soy sauce and black pepper in a medium bowl. Once the soy sauce is absorbed, toss the tofu with cornstarch.
In a large skillet over medium-high heat, heat 2 tablespoons of olive oil. Add the tofu and let cook until golden on all sides, turning occasionally, 7 to 8 minutes. Add more olive oil as needed. Season with salt and pepper, and remove from skillet and set aside.
Heat the remaining 1 tablespoon olive oil and add in the garlic and ginger and cook until fragrant, about 1 minute. Stir in the vegetables, turning often, adding more oil as needed. Cook until tender, about 8 to 10 minutes. Season with salt and pepper.
While the vegetables are cooking, using a small bowl, stir together the soy sauce, water, brown sugar, and cornstarch.
When the vegetables are done, return the tofu to the skillet and add the sauce mixture to the pan. Stir and cook until slightly thickened, 2 minutes.
Note: If desired, add oyster sauce into the soy sauce mixture to give the taste some bounce. However, it won't be a vegan meal anymore.
Serve over noodles or rice of your choice.
A quick vegan dinner, nutritious, delicious and good looking. Vary the vegetables so every meal is a new discovery. Cook the tofu in salted water for a few minutes to infuse it with flavour. Serve with egg or rice noodles or your preferred rice. Adapted from Delish, tofu is a good staple to have on hand.
More vegan or vegetarian options: Shakshouka, White Bean Shakshouka, Fall-Apart Caramelized Cabbage, Summer Squash or Zucchini Galette, Squash with Nutmeg, Spinach and Cheese, Curry Marinated Summer Squash, Quiche with Sweet Potato Crust, Herby Grain Salad with Butter-Basted Mushrooms, Crispy Chickpeas with Lemon/Garlic Yogurt, Roasted Chickpea and Vegetable Salad, Roasted Mushrooms with Braised Lentils, Warm Lentils and Potato Salad, Walnut or Almond Pesto Pasta, Pasta with Hazelnut Pesto and Parmesan. Moroccan Spiced Lentils with Caramelized Onions and Eggs, Herby Grain Salad and Butter-Basted Mushrooms. Back to Main Page.
Serves 4
Time: 30 minutes
Ingredients
To prepare the tofu:
1 (400 ml or 14-oz.) block firm or extra-firm tofu, fresh or frozen and defrosted
1 tablespoon soy sauce (regular or low sodium)
1/2 teaspoon pepper
2 tablespoons cornstarch
salt
For the Stir Fry
3 tablespoons extra-virgin olive oil, divided
Kosher salt
3 cloves garlic, minced
1 tablespoons freshly minced ginger
Any combination of the following vegetables to fill the skillet:
Green or yellow beans, trimmed
Carrots, sliced
Broccoli, cut into florets
Cauliflower, cut into florets
Celery, chopped
Brussels sprouts, trimmed and halved
Red, yellow or green pepper pepper, seeded and sliced
Mushrooms
Zucchini
Green onions, onion, shallots or leeks, thinly sliced
For the Sauce
2 tablespoons soy sauce
1/4 cup water
2 tablespoons packed brown sugar
2 teaspoons cornstarch
Method
Bring a medium sized pot of salted water to boil. Add the tofu and simmer for 2 minutes, either covered with water or by turning to give each side 2 minutes. If using frozen tofu, simmer until completely defrosted. Remove the tofu from the water and let it drain in a colander lined with paper towels. When the tofu is cool enough to handle, gently squeeze it and pat it dry. If using frozen tofu, use firmer pressure to squeeze out the water.
Cut the tofu into bite-sized pieces, then toss it together with the soy sauce and black pepper in a medium bowl. Once the soy sauce is absorbed, toss the tofu with cornstarch.
In a large skillet over medium-high heat, heat 2 tablespoons of olive oil. Add the tofu and let cook until golden on all sides, turning occasionally, 7 to 8 minutes. Add more olive oil as needed. Season with salt and pepper, and remove from skillet and set aside.
Heat the remaining 1 tablespoon olive oil and add in the garlic and ginger and cook until fragrant, about 1 minute. Stir in the vegetables, turning often, adding more oil as needed. Cook until tender, about 8 to 10 minutes. Season with salt and pepper.
While the vegetables are cooking, using a small bowl, stir together the soy sauce, water, brown sugar, and cornstarch.
When the vegetables are done, return the tofu to the skillet and add the sauce mixture to the pan. Stir and cook until slightly thickened, 2 minutes.
Note: If desired, add oyster sauce into the soy sauce mixture to give the taste some bounce. However, it won't be a vegan meal anymore.
Serve over noodles or rice of your choice.