Enjoy the simplicity and nutrition of Tofu Stir Fry, a quick, flavorful meal combining firm tofu and vibrant vegetables like broccoli, carrots, and bell peppers. Enriched with aromatic spices and a rich stir-fry sauce, it's perfect with rice or noodles.
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Ready in just 30 minutes, this dish is a powerhouse of health benefits, offering protein, fiber, and essential nutrients. Ideal for busy weeknights or as a creative way to use leftover veggies, this Tofu Stir Fry is a delightful, healthy choice for anyone, especially those following a vegan diet.
Discover More Tofu and Asian Delights:
Ingredients and Substitutions Overview
For a delicious Tofu Stir Fry, gather these essential Asian pantry staples, readily available at most Asian grocery stores. Let's explore the ingredients needed for this delightful dish.
- Tofu (Extra Firm or Super Firm): Ideal for stir-frying, it retains its shape and soaks up flavors, creating a satisfying texture and taste.
- Vegetables (Broccoli, Carrot, Bell Pepper): These colorful veggies not only add visual appeal but also pack the dish with essential vitamins and fiber, boosting its nutritional value.
- Aromatics (Ginger, Garlic, Shallots, Spring Onions): These ingredients are key to building layers of flavor, offering a blend of spicy, sweet, and aromatic notes that are fundamental in Asian cuisine.
- Sauces (Chili Sauce, Light and Dark Soy Sauce, Rice Vinegar): This combination balances heat, umami, and a hint of acidity, creating a rich and complex flavor profile. Sambal oelek can replace chili sauce for a different spicy kick.
- Sesame Oil: Its distinctive, nutty flavor brings an authentic Asian touch to the dish, enhancing its overall taste.
- All-Purpose Flour: When used to coat the tofu, it ensures a delightful crispy exterior, adding an appealing texture contrast to the stir fry.
- Brown Sugar: A touch of sweetness to counterbalance the savory and spicy flavors, rounding out the dish beautifully.
- Black Pepper: Its subtle heat and earthy tones add depth to the flavor palette, completing the stir fry with a warm, peppery finish.
How to Make Tofu Stir Fry at Home?
Begin a flavorful journey with our Tofu Stir Fry recipe. Watch as tofu is seasoned, fried to a golden crisp, and stir-fried with fresh vegetables, all demonstrated through engaging photos and videos for a rich and visual cooking experience.
Explore More Flavorful Stir Fries:
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- Shrimp Stir Fry
- Thai Basil Chicken
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- Fried Rice
Tofu Stir Fry
Delight in this vibrant Tofu Stir Fry, a healthy and flavorful Asian delight ready in just 30 minutes. Packed with extra firm tofu, fresh veggies like broccoli and carrots, and rich aromatics, it's a perfect pairing with rice or noodles for a satisfying meal. Simple, delicious, and quick to make!
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Ingredients
For Marination
- 1 lb Tofu, extra firm, water drained, and cubed
- ½ tsp Black Pepper Powder
- 1 tbsp All Purpose Flour
- ¾ tsp Salt , or adjust to taste
For Tofu Stir Fry
- 2 tbsp Oil, to fry tofu
- 2 tbsp Sesame Oil, for stir-frying
- 2 tbsp Garlic, chopped
- 1 tbsp Ginger , chopped
- 3 tbsp Shallots, chopped
- 1½ cup Broccoli, separated into small florets
- ½ cup Carrots, cut lengthwise
- 1 Bell Pepper, diced
- ½ tsp Black Pepper Powder
- Salt, to taste
- 1 tbsp Chili Sauce, or sambal oelek
- 2 tbsp Light Soy Sauce
- 2 tbsp Dark Soy Sauce
- 1½ tsp Rice Vinegar
- 1 tbsp Brown Sugar
For Garnishing
- Spring Onions, chopped
- Sesame Seeds
Instructions
To Marinate Tofu
- Begin by placing Tofu in a bowl. Add black pepper, salt, and all-purpose flour, mixing thoroughly to ensure each piece of tofu is evenly coated with the seasonings.
To Make Tofu Stir Fry
- Heat oil in a pan over medium heat. Add the seasoned tofu and fry each piece until golden on all sides, ensuring a crispy texture. This step adds a delightful crunch to the tofu.
- Once golden, remove the tofu from the pan and set it aside on a plate.
- Heat sesame oil in a wok on high heat. Add chopped garlic, ginger, and shallots, sautéing until soft and aromatic. This base layer of flavors is crucial for a rich, savory stir fry.
- Add broccoli and carrots to the wok. Stir fry until they are tender but still crisp. Season with salt and black pepper. The key here is to maintain a balance between cooking them through and retaining a bit of crunch.
- Introduce bell peppers, stir frying until tender. Then, add the set-aside tofu, mixing gently to combine with the veggies without losing the tofu’s texture.
- Pour in chili sauce, light and dark soy sauce, rice vinegar, and brown sugar. Stir well to ensure the sauce evenly coats all ingredients, creating a harmonious flavor profile.
- Garnish with chopped green onions and sesame seeds for a fresh, aromatic finish. Remove from heat, offering a perfect blend of textures and flavors.
To Serve
- Enjoy this Tofu Stir Fry hot with rice, or noodles for a fulfilling meal. For more pairing options, refer to our serving suggestions section.
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Recipe Video
Chef's Notes and Tips
Discover the secrets to the perfect Tofu Stir Fry with these expert tips:
Preparing Tofu and Vegetables:
- Opt for Extra Firm Tofu: Its robust texture is perfect for stir-frying, as it maintains its shape and texture better than softer varieties. This ensures that each bite is satisfyingly chewy and full of flavor.
- Press the Tofu Thoroughly: Removing as much water as possible allows the tofu to better absorb the marinade or sauce, leading to a richer flavor and a more appealing texture. Consider using a tofu press or a heavy object over a cloth-wrapped tofu block for at least 15-30 minutes.
- Prep Your Ingredients Beforehand: Stir-frying is a rapid cooking process. Having all your ingredients prepped and ready to go ensures a smooth, efficient cooking experience, preventing overcooking and keeping flavors fresh.
- Uniform Vegetable Sizing: Cutting your vegetables into similar sizes is crucial for consistent cooking. This ensures that all pieces are perfectly cooked at the same time, avoiding some veggies being overcooked while others remain undercooked.
- Choose Your Vegetables Wisely: Certain vegetables, like broccoli, carrots, bell peppers, onions, mushrooms, snap peas, and bok choy, are ideal for stir-frying due to their texture and flavor profiles. Stir fry is a flexible dish, perfect for using up leftover vegetables while keeping the dish nutritious and flavorful.
Cooking Techniques and Adjustments:
- Crank Up the Heat: High heat is essential in stir-frying to achieve that signature sear while keeping vegetables crisp and vibrant. It also helps in cooking the ingredients quickly, locking in flavors and nutrients.
- Temperature is Key: Maintaining a consistently high temperature when cooking in a wok ensures that your stir fry is cooked evenly, resulting in a dish that is perfectly textured and full of flavor.
- Customize the Consistency: This Tofu Stir Fry is tailored to be on the drier side. If you prefer a saucier dish, consider adding a mix of vegetable broth and a cornstarch slurry to achieve your desired consistency.
- Marinate the Tofu: Begin with a simple mix of flour, salt, and pepper for the tofu. For more flavor, marinate it in soy sauce, sesame oil, and rice vinegar for 15 minutes, enhancing its taste.
- Stir Fry in Batches: For perfect cooking, stir-fry the ingredients in separate batches. This prevents overcrowding in the pan and preserves the ideal texture and flavor of each component.
- Use a Wok or Large Pan: A wok is ideal for stir-frying due to its high sides and ability to distribute heat evenly. If you don’t have a wok, a large, deep pan can work as an alternative. The key is to have enough space to toss and turn your ingredients freely.
- Add Aromatics at the Right Time: Introduce aromatics like garlic, ginger, and shallots early in the cooking process to release their flavors, but be careful not to burn them. A quick sauté before adding other ingredients suffices.
- Control the Sauce Quantity: If you prefer a lighter stir fry, go easy on the sauce to avoid overpowering the natural flavors of the tofu and vegetables. Adjust according to your taste preference.
- Mind the Cooking Order: Add the vegetables according to their cooking times. Start with the ones that take longer to cook like carrots and broccoli, and add quicker-cooking veggies like bell peppers towards the end.
- Taste and Adjust: Always taste your stir fry before serving. Adjusting seasoning and sauce as needed ensures the dish meets your flavor expectations.
Nutrition Info
Serving: 1serving | Calories: 234kcal | Carbohydrates: 15g | Protein: 13g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Sodium: 1020mg | Potassium: 307mg | Fiber: 3g | Sugar: 7g | Vitamin A: 3843IU | Vitamin C: 72mg | Calcium: 181mg | Iron: 2mg
Disclaimer
We're not nutrition experts, and the nutritional information provided is an estimate. Please use it as a guide. For precise details, it's best to consult a professional. To learn more, please view our Detailed Disclaimers.
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Serving Suggestions
Elevate your Tofu Stir Fry experience with these pairings that promise to complement and enhance the flavors of your stir-fried creation.
- Pair with Grains: Serve the Tofu Stir Fry over a bed of steamed jasmine or brown rice. The subtle flavors of the rice complement the richness of the stir fry. For a low-carb option, consider cauliflower rice.
- Noodle Accompaniment: Toss it with cooked noodles like soba, udon, or rice noodles for an Asian-inspired noodle bowl.
- Add a Crunch: Top the stir fry with crushed peanuts or cashews for added texture and a nutty flavor.
- Side of Soup: Serve with a light miso soup, hot and sour soup or a clear vegetable broth for a complete meal experience.
- Accompany with Salad: A crisp Asian slaw or cucumber salad can provide a refreshing contrast to the warm stir fry.
- Drizzle Sauces: Offer extra soy sauce, chili oil, or a squeeze of lime on the side for added zest and customization to individual tastes.
- Include a Beverage: Pair with a glass of cold iced green tea for a refreshing complement to the meal.
Storage Suggestions
Enjoy the Tofu Stir Fry fresh from the wok for the best taste. If you have leftovers, store them in an airtight container in the refrigerator, where they'll stay good for up to a day. For reheating, use a wok or skillet over high heat to best preserve the dish’s texture and flavor.
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