Best Vegetable Tofu Stir Fry Recipes

15-MINUTE TOFU AND VEGETABLE STIR-FRY

Steps:

• Prepare the rice according to the package directions. Peel and finely grate the ginger and put it into a small baking dish or medium bowl along with the soy sauce, garlic chili sauce and sesame oil. Whisk to combine.
• Place a large saute pan over medium-high heat. Cut the baked tofu into 1-inch-by-1/2-inch pieces and add to the marinade. Stir to combine and reserve. Fill a small measuring cup or bowl with cold water and keep by the stovetop.
• Add the canola oil to the hot pan and swirl to coat. Add the shiitake mushrooms and cook until tender and browned in spots, stirring frequently, about 2 minutes. Add the stir-fry vegetable mix and a large pinch of salt. Cook until crisp tender, 3 to 5 minutes (the cooking time will depend on the size of the vegetables in the mix). If at any time the pan seems too hot, stir in 1 to 2 tablespoons water. Add the marinated tofu to the vegetables along with 2 tablespoons water. Cook until the tofu is warmed through, 1 to 2 minutes.
• Transfer the stir-fry to a large platter. Scatter the cashews on top and serve alongside the rice.

TOFU-VEGETABLE STIR-FRY

Steps:

• Cook the rice as the label directs. Meanwhile, whisk the soy sauce, hoisin sauce, vinegar, chile sauce, cornstarch and 1 cup water in a small bowl until smooth; set aside.
• Heat the sesame oil in a wok or large skillet over medium-high heat. Add the scallion whites, garlic and ginger and stir-fry 30 seconds. Add the mushrooms and stir-fry until golden brown and tender, about 3 minutes. Add the snow peas and stir-fry 30 more seconds.
• Whisk the reserved soy sauce mixture and add it to the wok. Bring to a simmer, then add the tofu. Cook, stirring occasionally, until the sauce is thick, about 2 minutes. Sprinkle with the scallion greens.
• Fluff the rice with a fork and divide among bowls. Top with the stir-fry and sauce.

VEGETABLE AND TOFU STIR-FRY

Steps:

• Prepare rice according to package directions, then set aside, but keep warm.
• For sauce, in a small bowl stir together the broth, dry sherry, cornstarch, soy sauce, sugar, ginger & the optional red pepper (if desired), then set aside.
• Spray a cold wok or large skillet with nonstick cooking spray, then preheat over medium-high heat.
• Stir-fry carrots & garlic for 2 minutes.
• Add broccoli & stir-fry 3-4 minutes more, or until vegetables are crisp-tender, then push vegetables away from center of wok or skillet.
• Stir sauce, then add to center of wok or skillet, & cook, stirring, until thickened & bubbly.
• Add tofu & stir everything together to coat with sauce.
• Cook & stir for 1 minute more.
• To serve, spoon vegetable mixture over rice.

SPICY TOFU AND VEGETABLE STIR-FRY

Steps:

• Put cornstarch in pie pan.
• Add tofu and coat on all sides.
• Heat 2 TB oil in pan over medium-high heat.
• Add tofu and cook until brown (be careful it turns very easily).
• Remove and transfer to bowl.
• Add remaining 2 TB oil to pan.
• Saute vegetables (green onions- pepper) over medium heat until cooked through (10 minutes).
• Add shrimp (if using) and continue cooking 5 minutes or until shrimp is pink.
• Mix vinegar, sweet n' sour sauce and hot sauce in measuring cup.
• Add sauce mixture and tofu to pan and cook 5 minutes longer.

VEGETABLE STIR-FRY WITH TOFU

Steps:

• Heat 3 tablespoons olive oil in large nonstick skillet or wok over high heat. Add tofu; stir gently until starting to brown around edges, about 4 minutes. Using slotted spoon, transfer to bowl. Add 3 tablespoons oil, ginger and garlic to skillet; stir 1 minute. Add mushrooms; stir-fry until tender and golden around edges, about 5 minutes. Add broccoli, bell peppers and green onions; stir-fry until vegetables are crisp-tender, about 3 minutes. Return tofu to skillet; stir to mix. Stir in sake, soy sauce and sesame oil; simmer 1 minute. Season with salt and pepper. Transfer to large bowl and serve.

SOBA, TOFU, AND VEGETABLE STIR-FRY

Steps:

• Cook soba noodles in a large pot of salted water until al dente, about 10 minutes. Drain, and then rinse with cold water; set aside.
• Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat; add tofu and season with salt. Cook, tossing occasionally, until golden, 12 to 15 minutes. Transfer to a plate; set aside.
• Heat remaining tablespoon oil in same skillet over medium-high. Add bell peppers, broccoli, bok choy, garlic, and red pepper flakes; season with salt. Cover (pan will be very full) and cook, tossing occasionally until vegetables are crisp-tender, 8 to 10 minutes.
• Meanwhile, make sauce: In a small bowl, whisk together almond butter and 2 tablespoons water, then whisk in vinegar and soy sauce. Add reserved noodles, tofu, and sauce to pan with vegetables. Cook, tossing until noodles are heated through, 2 to 3 minutes.

VEGETABLE, TOFU AND PORK TENDERLOIN STIR-FRY

Steps:

• drain and rinse tofu then dry throughly.
• cut tofu crosswise into 1/2 inch slices then lengthwise into 1 inch strips and set aside.
• heat the oil in a skillet or wok over high heat until it shimmers.
• add the pork and stir-fry until browned on all sides and no longer pink in the center about 5 minutes, tranfer to a plate.
• add tofu to wok and cook until browned on both sides.
• add scallions, garlic, ginger and stir-fry for 1 minute.
• add pork and remaining ingredients and stir-fry until veggies are tender about 3 minutes.

VEGETABLE STIR-FRY WITH CRISPY TOFU-ATK

Steps:

• Spread tofu on paper towel-lined baking sheet, let drain for 20 minutes, then gently press dry with paper towels. (Tip: Freezing then defrosting the tofu in its original package allows for easier release of the liquids as described after draining.).
• Working in batches, use food processor fitted with slicing blade to process mushrooms, carrots and pepper until thinly sliced; set aside. Process bok choy in now‐empty processor until thinly sliced; set aside.
• Fit again‐empty processor with chopping blade and pulse tofu until coarsely chopped, about 5 pulses, stopping to redistribute tofu as needed. Line baking sheet with clean paper towels, spread tofu on sheet and press gently with more paper towels to dry. Transfer tofu to bowl and toss with 2 tablespoons cornstarch.
• Pulse ginger and garlic in again‐empty processor until finely ground, about 8 pulses. Transfer ginger mixture to small bowl and stir in 1 teaspoon vegetable oil. Whisk soy sauce, sherry, sugar, sesame oil, orange zest and juice, and remaining 1 tablespoon cornstarch together in separate bowl.
• Heat 2 tablespoons vegetable oil in 12‐inch nonstick skillet over high heat until just smoking. Add tofu in single layer and cook, breaking up any clumps with wooden spoon, until well browned, 8 to 10 minutes; transfer to bowl.
• Heat remaining 2 teaspoons vegetable oil in now‐empty skillet over high heat until just smoking. Add mushrooms, carrots, and bell pepper and cook, stirring occasionally, until spotty brown, about 4 minutes. Push vegetables to sides of skillet. Add ginger mixture and cook, mashing mixture into skillet, until fragrant, 15 to 30 seconds. Stir ginger mixture into vegetables.
• Add bok choy and cook until just wilted, about 1 minute. Whisk sauce to recombine, then add to skillet along with tofu. Cook, tossing constantly, until sauce is thickened, about 30 seconds. Off heat, sprinkle with peanuts and scallions. Serve over rice.

VEGETABLE TOFU STIR-FRY

Steps:

• Heat oil over medium high heat in a large skillet or wok. Stir in onions and cook for 1 minute. Add garlic and ginger and cook for 30 seconds. Stir in tofu and cook until golden brown on all sides, about 4 minutes. In a small sauce pan combine water, rice wine vinegar, honey and soy sauce and bring to a simmer. Cook for 2 minutes and stir in cornstarch mixture. Simmer until sauce thickens. Add carrots and bell pepper to the skillet and cook for another 2 minutes. Add bok choy to skillet and toss to coat. Pour thickened sauce over vegetables and tofu. Garnish with scallions and serve immediately with rice.

TOFU VEGETABLE STIR FRY

Steps:

• Stir together sauce ingredients. Set aside while preparing stir fry.
• Pat tofu dry with a towel to remove excess water. Cut into 1/2-inch cubes.
• Heat a large skillet or wok over medium-high heat. Add oil and tofu; stir frequently until tofu is lightly browned, about 5 minutes. Add snow peas, carrots and onion. Stir-fry about 5 minutes until vegetables are cooked, but still crisp. Stir in prepared sauce and cook 1-2 minutes until sauce is slightly thickened. Serve immediately.

SPICY TOFU AND VEGETABLE NOODLE STIR-FRY WITH PEANUT SAUCE

Steps:

• Drain tofu by lightly pressing with paper towels or cloth. Dry fry tofu by placing tofu cubes on non-stick pan on medium heat and applying pressure with a spatula to squeeze out any liquid, flipping once golden brown and repeating until 4 sides are golden brown. Put 3 Tbsp sesame oil in wok and bring to medium heat. Heat thai chilis in wok for a few minutes. Add broccoli florets and green beans to wok and stir-fry for 5 minutes. Add carrots and shiitake mushrooms to wok and continue to stir-fry 3 minutes. While stir-frying, boil wheat noodles in a pot until al dente and rinse under cold water. Add red bell peppers and tofu to wok and continue to stir-fry for 5 minutes. Make the peanut sauce: add 1 Tbsp sesame oil, 2 Tbsp peanut butter, 2 Tbsp soy sauce, 2 tsp tamarind paste, 1 tsp vegetarian fish sauce, 1 tsp ginger paste, and 1 tsp garlic paste. Mix well by rapidly stirring with fork (or blending if possible). Add peanut sauce to wok and mix well. Add noodles to wok and stir-fry for about 5 minutes or until most liquid is absorbed.

VEGETABLE AND TOFU STIR-FRY

Steps:

• In a large skillet, heat oil over medium-high heat. Stir in onions and cook for one minute. Stir in garlic and ginger, and cook for 30 seconds. Stir in tofu, and cook until golden brown
• Stir in carrots, bell pepper and baby corn, cooking for 2 minutes. Stir in bok choy, mushrooms, bean sprouts, bamboo shoots, and crushed red pepper, and heat through. Remove from heat.
• In a small saucepan, combine water, rice wine vinegar, honey, and soy sauce, and bring to a simmer. Cook for two minutes, then stir in cornstarch and water mixture. Simmer until sauce thickens. Pour sauce over vegetables and tofu. Garnish with scallions.

LOW-CAL VEGAN ASIAN-STYLE TOFU-VEGETABLE STIR-FRY

Steps:

• Heat a nonstick pan over medium heat. Add tofu, vinegar, oil, and garlic; gently stir-fry 3 to 5 minutes. Add mixed vegetables, basil, and cumin. Cook and stir carefully, to avoid breaking the tofu cubes, until heated through, 5 to 10 minutes.
• Add additional vinegar or water if tofu or vegetables stick to the pan. Stir in soy sauce just before serving.

TOFU AND VEGETABLE STIR FRY WITH SOY GINGER SAUCE

Steps:

• Make sauce first. Mix cornstarch with water in a small bowl. In another bowl mix soy sauce and ginger. Add corntsarch mixture along with some salt and pepper to taste.Remove tofu from packaging and wrap in paper towels to drain all of the water. It helps to place a heavy object on top to press out excess water.You can use any combination of vegetables that you like. Chop all vegetables into bite sized pieces. Season all vegetables with salt and pepper. Cook firmer vegetables in hot wolk (or fry pan) coated with olive oil first (carrots, onion, peppers), then add softer vegetables (peas and broccoli) cook until all vegetables are almost cooked (they should still be somewhat firm). Remove the vegetables from pan and put into a bowl. Cut tofu into bite sized pieces and place in hot, oiled wolk. Season with ground ginger, salt and pepper. Cook until golden brown. Add vegetables back into the wolk, this time including the water chestnuts. Cook a few more minutes until everything is hot. Gradually add sauce. Sauce will thicken due to the cornstarch, so add more water if it becomes too thick. Add the honey and stir together (lessen the amount of honey if you do not want it to be too sweet). Serve over rice or noodles. You may garnish with sesame seeds if you like.

SZECHUAN VEGETABLE AND TOFU STIR-FRY

Steps:

• In wok or large, heavy skillet, heat oil over medium-high heat. Add onion and bell pepper and stir-fry 1 minute. Add broth and bring to a boil. Add broccoli, carrots and scallions and stir-fry 2 minutes. Add ginger, red pepper flakes and honey; cover and cook until vegetables are crisp-tender, about 2 minutes. Meanwhile, in small bowl, mix hoisin sauce and 2 1/2 Tbs. water until well blended. Add to stir-fry and mix gently, then add tofu strips and toss gently. Cook, stirring occasionally, just until heated through. Serve right away. Nutritional Information Per SERVING: Calories: 122, Protein: 9g, Total fat: 6g, Saturated fat: g, Carbs: 8g, Cholesterol: mg, Sodium: 82mg, Fiber: 2g, Sugars: g

TOFU & MIXED VEGETABLE STIR FRY

Steps:

• Put the Shiitaki in a micro wave safe bowl with water to cover.
• Nuke for 22 seconds. Let set for 30 minutes.
• Mix the four marinade ingredients. Add the Tofu. Stir gently to coat.
• When the mushrooms are ready, drain and cut into thin slices the size of your thumb nail. Set aside.
• Heat the wok.
• Toast the Sesame Seeds 'til golden. Set aside.
• Add the Oil to wok. Swirl to coat. Add garlic and Ginger. Stir fry 1 minute.
• Add all the vegetables but snow peas and Bean sprouts. Stir fry 3-4 minutes.
• Add Snow peas, Stir fry 2 minutes.
• Push vegetables up the sides of the wok.
• Lift the Tofu from the marinade, set aside.
• Add the Sabal Oelek to the marinade, Mix well, add to the center of the wok. ***NOTE*** If you're not familiar with Sabal Oelek, it is an delicious asian chili paste but IT IS HOT! By all means got to know it but use caution try less than 1/4 teaspoon the first time. You can work you're way up as you learn.
• Stir 'til the sauce starts to thicken.
• Add the Tofu and Bean Sprouts, stir gently to mix.
• Heat through.
• Empty the wok into a serving bowl. keep warm.
• Quickly clean and dry the wok. Heat, add 3 TBS oil. Add noodles, stir as they puff.
• Place hot noodles on each plate. Top with the vegetables. Top with toasted Sesame Seeds. Serve.

PEANUT SAUCE VEGETABLE STIR FRY WITH TOFU

Steps:

• In a small bowl, combine peanut butter, hot water, vinegar, soy sauce, and cayenne pepper. (Don't worry if sauce is not entirely blended; heat will melt the peanut butter into a smooth texture when added to wok.).
• Heat oil in large skillet or wok over medium-high heat. Sauté broccoli, pepper, mushrooms, and tofu for 5 minutes.
• Pour peanut sauce over vegetable-tofu mix. Simmer for 3-5 minutes, or until vegetables are tender and crisp.
• Serve over rice, and enjoy!

INSTANT TOFU AND MIXED VEGETABLE STIR-FRY

Steps:

• Steam the vegetables in a stir-fry pan or wok, covered, until completely thawed. Drain well and transfer back to the stir-fry pan.
• Stir in the sauce and stir-fry over medium-high heat until the vegetables are tender-crisp.
• Add the tofu strips and toss gently. Cook just until heated through, and serve at once.
• Menu
• Instant Tofu and Mixed Vegetable Stir-Fry (this page)
• Asian Noodle Broth (page 22)
• Crisp raw vegetable platter
• nutrition information
• Calories: 134
• Total Fat: 4g
• Protein: 10g
• Carbohydrate: 14g
• Cholesterol: 0mg
• Sodium: 400mg

ASIAN NOODLE, TOFU, AND VEGETABLE STIR-FRY

Steps:

• Place noodles in a large bowl; cover with warm water. Let stand 20 minutes. Drain; set aside. Combine the mushrooms and boiling water in a bowl; let stand for 20 minutes. Strain through a sieve into a bowl, reserving the mushroom liquid. Cut mushrooms into strips. Heat peanut oil in a wok or nonstick Dutch oven over medium-high heat. Add onion, jalapeño, ginger, and garlic; stir-fry for 1 minute. Add mushrooms, carrot, and salt; stir-fry 2 minutes. Stir in 1/4 cup reserved mushroom liquid; cover and cook 3 minutes or until carrots are crisp-tender and liquid evaporates. Add bok choy; stir-fry 1 minute. Stir in noodles, remaining mushroom liquid, soy sauce, and tofu; cook for 2 minutes. Combine 3 tablespoons water and cornstarch; pour into pan. Bring to a boil; cook 2 minutes or until slightly thick. Drizzle with sesame oil. Yield: 4 servings (serving size: 2 cups) CALORIES 195(29% from fat); FAT 6.4g (sat 1g,mono 1.9g,poly 2.8g); PROTEIN 10.3g; CHOLESTEROL 0.0mg; CALCIUM 206mg; SODIUM 539mg; FIBER 6.1g; IRON 2.6mg; CARBOHYDRATE 27.4g

TOFU AND VEGETABLE STIR FRY (WW CORE)

Steps:

• Wrap tofu in clean cotton kitchen towel.
• Place heavy weight on top i.e. plate or cutting board weighted with heavy juice can. ( I don't usually bother to press my tofu but doing so should improve the results).
• Set aside for 30 minutes to allow excess water to drain from tofu.
• Dice tofu into 1 inch cubes.
• Combine 1/2 tbsp soy sauce and 1/2 tbsp toasted oil.
• Toss tofu cubes with combined oil.
• Coat a large nonstick wok or frying pan with the cooking spray.
• Place on medium-high heat and add oil.
• Swirl to coat.
• Add tofu and stir-fry until browned on all sides (about 2 to 5 minutes).
• Once browned, remove and set aside.
• Add carrots and stir-fry until almost tender (about 5 minutes).
• Add garlic, ginger, scallions, peppers, mushrooms and water chestnuts.
• Stir-fry until veggies are tender (3 to 5 minutes).
• Return tofu to pan.
• Add soya sauce and cook for 1 minute.
• Serve over the hot rice.