TOFU STIR FRY
This tofu stir fry makes the perfect weeknight meal! It's vegan, super easy to make, packed with flavor and protein, and it comes together in just 30 minutes.
Provided by Sina
Categories Main Course
Number Of Ingredients 22
Steps:
- Cut the red bell pepper and the red onion into thin strips, the zucchini into half moons, and the carrots into slices. Cut off both ends of the green beans and cut them into halves. Finely chop the garlic and the ginger. Cut the broccoli into small florets.
- Cut the tofu into cubes. Add the soy sauce sauce, the sesame oil, and the paprika powder to the tofu cubes.
- Stir carefully so all of the tofu cubes are covered in the marinade.
- Add the corn starch to the tofu. It will help to make the tofu super crispy.
- Stir carefully so all of the tofu cubes are covered. Heat some oil in a large pan.
- Cook the tofu for 6-8 minutes until golden and crispy. Stir every few minutes. Place into a bowl and set aside.
- In the same pan heat some sesame oil and cook the onion for 2-3 minutes or until translucent.
- Add the garlic and the ginger and cook for another minute.
- Add the vegetables and cook for 10-12 minutes.
- Make the sauce: Place all of the ingredients in a small bowl and stir well.
- Add the sauce, the cooked tofu, the cashews, and the green onions to the stir fry and cook for another 2 minutes. Serve over brown rice.
Nutrition Facts : Calories 254 kcal, Carbohydrate 26 g, Protein 14 g, Fat 12 g, SaturatedFat 2 g, Sodium 1419 mg, Fiber 5 g, Sugar 9 g, ServingSize 1 serving
BROCCOLI, RED PEPPER & TOFU STIR FRY
This simple Broccoli, Red Pepper & Tofu Stir Fry is AMAZING! It's the perfect, healthy vegan dinner. It's also gluten-free, high-protein, and super easy to make.
Provided by Annie Markowitz
Categories Main Course
Time 20m
Number Of Ingredients 9
Steps:
- Drain tofu: wrap block of tofu in paper towel. Let tofu drain for about 15-20 minutes.
- While tofu is draining, whisk sauce ingredients together in a small bowl.
- Pour into large skillet and bring to a boil.
- Add in broccoli and cook over high heat until broccoli is bright green.
- Add in tofu and bell peppers and cook until broccoli turns a dark green color and the sauce is mostly evaporated.
STIR-FRIED TOFU, PEPPERS & BROCCOLI
Make and share this Stir-Fried Tofu, Peppers & Broccoli recipe from Food.com.
Provided by Dancer
Categories Soy/Tofu
Time 19m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- With a sharp knife, cut the tofu into 1/2-inch chunks.
- In a glass bowl large enough to hold the tofu, mix the soy sauce, vinegar, ginger, 1 clove of the chopped garlic, sugar and red pepper flakes.
- Add the tofu and mix gently.
- Set aside for 10 minutes to marinate.
- In a large saute pan or wok, heat the oil until hot.
- Add the remaining clove of chopped garlic and saute for 30 seconds.
- Add the broccoli and red pepper and cook, tossing the vegetables, for 3 minutes.
- Add the tofu and marinade and cook until heated through.
- Serve with steamed rice or cooked chinese noodles.
Nutrition Facts : Calories 371.8, Fat 13.9, SaturatedFat 2.4, Sodium 1220.7, Carbohydrate 46.9, Fiber 17.7, Sugar 13.7, Protein 28.8
VEGETABLE STIR-FRY WITH TOFU
Categories Wok Mushroom Pepper Soy Vegetable Stir-Fry Vegetarian Dinner Tofu Broccoli Bell Pepper Sake Fall Sesame Soy Sauce Bon Appétit Vegan Pescatarian Dairy Free Peanut Free Tree Nut Free Kosher
Yield Makes 4 (main-course) servings
Number Of Ingredients 11
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.
TERIYAKI TOFU STIR FRY
A quick and easy tofu stir fry with homemade teriyaki sauce and broccoli.
Provided by Deryn Macey
Categories Main Dish
Time 30m
Yield 4
Number Of Ingredients 19
Steps:
- Mix the cornstarch and water together in a bowl or sealable jar until smooth. Add the rest of the ingredients and stir or shake until fully combined. Set aside.
- Heat 1 tablespoon of the avocado oil in a large skillet or wok over medium-high heat.
- Once hot, add tofu and cook, flipping frequently, for about 10 minutes. Once all sides of the tofu cubes are golden, transfer to a plate and set aside.
- Add the remaining tablespoon of avocado oil to the skillet with the onions and cook for 2 minutes until slightly softened.
- Add the carrots to the skillet and cook for 4-5 minutes, stirring often.
- Add the bell peppers, broccoli and snow peas and cook for an additional 5-7 minutes, stirring frequently until the veggies are tender but still crisp and brightly coloured.
- Reduce heat to medium and add the tofu to the pan. Give the teriyaki sauce another shake or stir then pour it into the pan. Toss to combine and cook until sauce has slightly thickened, about 1-2 minutes.
- Garnish with sesame seeds and serve immediately over rice, if desired.
Nutrition Facts : ServingSize 1/4 of recipe, Calories 300 calories, Sugar 14 g, Sodium 876 mg, Fat 14 g, Carbohydrate 31 g, Fiber 5 g, Protein 16 g
TOFU AND BROCCOLI STIR-FRY
I got this recipe from a local grocery store. It is very simple, and lends itself to many variations and additions. The peanut sauce is nice as-is, but I added some chili-garlic sauce to it to give it some heat. I like my tofu very firm and crisp, so I drained it very very well before putting this together.
Provided by Vino Girl
Categories One Dish Meal
Time 15m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- In a small bowl, stir together the peanut butter, hot water, vinegar, and soy sauce (if you need to, put it in the microwave for 10 seconds to make it easier to mix).
- Warm the oil in a wok or large nonstick skillet over high heat.
- Add the broccoli and garlic and cook for 5 minutes, stirring constantly. Add in the tofu, and cook for an additional 5 minutes. Remove from heat.
- Mix in the sauce until the tofu and broccoli are well coated.
Nutrition Facts : Calories 222.9, Fat 13.8, SaturatedFat 2.5, Sodium 363.1, Carbohydrate 14.3, Fiber 5.2, Sugar 3.9, Protein 15.8
SYDNEY BROCCOLI, RED PEPPER & TOFU STIR FRY WITH BALSAMIC VI
Published for safekeeping, from CSPN Nutrition Action Newsletter, June 2011. To heighten the taste, brown the broccoli and peppers well to create a rich, caramelized taste. If you prefer, you can use chicken or shrimp instead of tofu. Serve with brown rice or another whole grain.
Provided by KateL
Categories One Dish Meal
Time 20m
Yield 6 cups, 3 serving(s)
Number Of Ingredients 12
Steps:
- Cut the tofu across the width into 6 slabs. Cut each slab in half to make 12 squares. Blot the tofu to remove some of the moisture and set aside.
- Whisk together the balsamic vinegar, soy sauce, honey, garlic, and ginger in a small bowl and set aside.
- Saute the broccoli in 1 tablespoon of oil over medium-high heat until bright green and starting to brown in places, about 5 minutes. Remove broccoli from the pan.
- Saute the red pepper in 1 tablespoon of oil over medium-high heat until it starts to brown, about 3 minutes. Remove the red pepper from the pan.
- Saute the tofu in the remaining 1 tablespoon of vegetable oil over medium-high heat until browned, 2 minutes per side.
- Add the vinegar mixture to the tofu and simmer until slightly thickened, about 1 minute.
- Return the broccoli and peppers to the pan and gently toss to coat with the sauce.
- Garnish with the scallions and serve with brown rice or another whole grain.
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