Veggie Tofu Stir-fry Recipe

Veggie Tofu Stir-fry Recipe

Veggie Tofu Stir-fry that could give any takeout meal a good run for it’s money so all the bets are in!  Tofu sauce, sticky red onion and mushroom with broccoli makes a delicious meal all prepared in one skillet.

I try to eat healthy in the week (not always successfully but mostly yes) so on the weekend it’s time to enjoy all the extra sauce that this tofu offers which makes you feel as though you are having a takeout even though it’s homemade. This Veggie Tofu Stir-fry is in no way “unhealthy” but it’s also not as ‘clean’ as maybe a Tofu Fruit and Vegetable Salad  or even this Healthy Zucchini Sweet Potato Nourishing Bowl  (minus the sweet potato) so you see where I’m going with this right?  Again it’s always about the additions like sauces, rice, noodles etc and not the tofu if you are concerned about calories because each block of tofu is roughly 170 calories.

TOFU

Some people love it and some …… mmm………not so much. We are not vegetarian but it’s a good thing that you don’t need to be a vegetarian to enjoy tofu because I love it!  Besides being a good source of protein, I believe that it can relief some some symptoms of menopause, I am in 100%! My daughters always say “Mom, you’ve had menopause for 30 years now!” Ah well, it is what it is hey so you wait my baby and hope you don’t get it as early as I did and then finally realize that it actually never really leaves you, now that’s a real low life trick, I mean come on now 😕

Back to the TOFU! 🙂

A variety of ways to prepare tofu so making stir-fry is just one of them.

  • Fry
  • Grill
  • Bake
  • Scrambled

Once your tofu is prepared and I say prepared instead of cooked because the truth is tofu doesn’t really need a lot of cooking at all.  Once you have drained your tofu you can pretty much cook it the way you want, add some spices and a sauce use it in salads, bowl foods and in soups too.

When buying tofu remember that there’s a selection of soft, firm, extra firm and fresh. The firm is a lot more expensive than the fresh so for example, if you’re buying from Woollies and want a nice firm block you looking at about R 70.00 to R 80.00 for a 300 gram block, you can buy a 500 grams block for the same price from general stores, so just shop around. You also get really affordable blocks from any Asian store and its normally sold fresh in water.

Here’s the thing, no one can tell you which one you would prefer so shop around and try them to decide for yourself.

TIPS & SUGGESTIONS

  • Even if you are not vegetarian it’s always good to give your body a rest from meat so adding tofu in your diet is a good source of protein. It doesn’t always have to be chicken or tuna!
  • It can be bought in individual packages, wrapped, sealed etc. so is easily accessible
  • Always simply rinse your tofu under running water before using it just to clean it from anything that might be in the water that it comes in when buying fresh tofu.
  • Once you have rinsed the tofu, drain it because the more water you remove the crispier the tofu will be.
  • Draining need not be a a dreaded task, simply  lay a kitchen towel down on a board or kitchen flat surface, lay down the tofu, cover it with another kitchen towel, cover with a bread board and a heavy skillet.  Done. Ive also shared more on how to drain tofu properly in a previous post.

 

veggie tofu stir-fry

 

HEALTHY RECIPES

 

VEGGIE TOFU STIR-FRY RECIPE

Tofu sauce, sticky red onion and mushroom with broccoli makes a delicious TOFU STIR-FRY and all prepared using one skillet (easy clean up)

Course Dinner
Cuisine Homemade
Keyword stir-fry, tofu, veggies
Prep Time 10 minutes
Cook Time 15 minutes
Draining Time 30 minutes
Total Time 55 minutes
Servings 4 servings

Equipment

  • Skillet or your favorite pan 🙂

Ingredients

  • 1 cup cooked rice (if serving with rice)
  • 2 small peeled and halved red onions
  • 1/2 head broccoli or broccoli florets
  • 1 pkt firm tofu or 4 small block fresh tofu
  • 2 tbsps coconut oil (or your preferred oil)
  • sesame seeds for sprinkling

SAUCE INGREDIENTS

  • 2 tbsp low sodium soy sauce
  • 1/2 cup hoisen sauce
  • 1 tsp brown sugar
  • 1 tbsp minced garlic
  • 1 tbsp grated ginger
  • 1/2 tsp red chili flakes

Instructions

  • First things first, drain the tofu for at least 30 minutes - 2 clean dish towels, one at the bottom one over the tofu. A bread board and then a heavy skillet or even canned foods. Something heavy to help release the water. (see tips & suggestions for more info if needed)
  • Mix the SAUCE ingredients in a small bowl and leave it in the fridge while the tofu is draining.
  • After 30 minutes cut the tofu into bite sized pieces, toss into the bowl with the sauce and return to the fridge while you prepare the veggies.
  • Heat a skillet/pan with a tablespoon of oil and add the broccoli, red onion and mushrooms and let it all cook/braze on low to medium heat. While slow cooking add a tablespoon of the 'sauce' ingredients to caramelize the onions. This should take about 10 to 12 minutes. Place in bowls and set aside.
  • Same skillet/pan heat the other tablespoon of oil, add the tofu and don't fiddle, let it brown on the one side (about 2 minutes) and then either using either a kitchen tongs turn one at a time or slide a large egg lifter to toss them over at once.
  • Once nicely browned serve with rice, veggies and sprinkle some sesame seeds while warm.

Notes

  • For a perfect & fluffy basmati rice recipe there's an easy post here.

 

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