Vegetable Tofu Stir Fry. A tofu-veggie stir fry made tasty with a simple technique that gives the tofu perfect texture and flavor. Serve over rice or on its own for a healthy and delicious weeknight meal. Once it's golden brown and a bit tough and firm, remove from the oven set it out to dry a bit more while you prep your vegetables.
I added an extra Tbs of garlic and ginger (but I LOVE both).
This vegetable stir-fry sings with so much flavor, you'll forget all about its amazing health benefits.
Using a good stir-fry sauce is one of the keys to creating a great veggie stir-fry The tofu topping is delicious but optional.
You can have Vegetable Tofu Stir Fry using 19 ingredients and 4 steps. Here is how you achieve that.
Ingredients of Vegetable Tofu Stir Fry
- Prepare of Main Ingredients.
- It's 16 oz of Broccoli.
- You need 2 cup of Tofu (drained, pressed, thin "domino" sized cut).
- Prepare 1 cup of Red Onion.
- It's 1 cup of Sweet Onion.
- It's 1 cup of Shredded Carrots.
- It's 2 cup of Sliced Mushrooms.
- Prepare 4 of stock Cut Asparagus.
- You need 2 cup of Snap Peas.
- Prepare of Spice to Make it Nice!.
- It's 2 cup of Soy Sauce for Tofu marinade.
- It's 1/4 cup of Red Wine or cooking wine.
- It's 3 tbsp of lemon juice (juice or real lemon).
- It's 2 tbsp of to 4 tablespoons of Olive Oil for Wok or Pan to fry.
- Prepare 2 dash of Garlic (fresh or dried).
- Prepare 2 dash of Salt, Garlic Salt, Lemon Pepper, etc...
- You need of Optional.
- It's 8 oz of Cooked White Rice.
- It's 3 cup of *for meat-atarians* Cooked Boneless Chicken or Cooked Bacon (cut).
If you just want the vegetables, you'll still get a terrific stir-fry out of this recipe. Green onion, hot chili, cilantro, string bean, sweet bell pepper, tofu.…sesame oil, ginger, garlic, hot chili, oyster sauce, hoison sauce, sake, pepper. Stir-fries are like salads: you can put almost whatever in it and it will be a quick, healthy, delish meal. I've put in my favorite veggies into this recipe, but please feel free to substitute whatever hearty vegetables you have on hand.
Vegetable Tofu Stir Fry instructions
- Drain tofu by wrapping it between a few paper towels & something with weight for 20-30 mins (ie, glass baking pan, phone book, heavy pan). may want to place wrapped tofu between 2 paper plates while draining to minimize mess.
- Once tofu is drained, cut 2 cups worth. Slices should look like slim dominoes. Pour soy sauce in a small bowl & marinate/soak tofu for 20-30 mins..
- Heat wok/pan with olive oil at medium heat. First add TOFU (drained from soy sauce) with fresh thinly sliced garlic if have and cook for 2-3 mins...making sure to cook both sides of tofu slices. Next add Snap Peas, both Onions, Broccoli, Asparagus, Mushrooms, & Carrots. Add Red Wine & Lemon Juice as needed while stir frying all ingredients together. Cook for approx 5-7 mins on medium heat/fire. Turn off heat, add a little sea salt or garlic salt..
- Serving Suggestions: Can be put over rice &/or add cooked chicken or cooked bacon..
Growing up, my father even put iceberg lettuce in the mix. In a wok or large frying pan, heat the sesame oil over medium heat. Stir-fried tofu is not, perhaps, at the top of your list of scintillating weeknight dinners. But in its own humble, unassuming way, tofu can be downright sexy. This stir-fry is colorful, flavorful and loaded with nutrients.
