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A Delicious Healthy Tofu Stirfry Recipe

Updated on February 6, 2013
5 stars from 1 rating of Healthy Tofu Stirfry

Looking for a Change? Try Tofu!

I love stirfry. I said it. Stirfry is delicious. And it’s so versatile! You can put pretty much anything in a stirfry and it will taste great. Chicken, pork, beef – even seafood of all kinds will work great. My favorite, however, is a good shrimp stirfry. However, shrimp is often pretty expensive, and even more so if you want to get fresh shrimp instead of frozen.

So, as an inexpensive alternative, you can try tofu! Sure, on its own tofu doesn’t taste like much, and it has a texture that a lot of people don’t much care for. But I find that if you soak tofu in a sauce, and brown it before adding it to your recipe, both the taste and texture do definitely improve.

So, without any further ado, I present to you my tried-and-true recipe for tofu stirfry. It’s nutritious and delicious, and very easy to make. If you’ve never made stirfry before, you are in for a treat. It’s simple and tasty, and since you make it yourself, you can substitute low fat, low sugar, and low sodium versions of each ingredient to reach your desired level of nutrition, without sacrificing any of the taste. Personally, I use instant noodles that I buy from my local Chinese market, but if you prefer you could use linguini, vermicelli, udon noodles – and of course, you could always choose to use whole wheat versions to up the fiber content and make it even more health-conscious.

Give it a try!

Delicious, delicious stirfry.
Delicious, delicious stirfry.

Cook Time

Prep time: 15 min
Cook time: 20 min
Ready in: 35 min
Yields: Makes five servings
Finely chop your ingredients.
Finely chop your ingredients.

Ingredients

  • 1 400 gram firm tofu
  • 1 medium carrot
  • 1 red pepper
  • 1 white onion
  • 1 cup broccoli florets
  • 3 stalks green onions
  • 1/2 cup vegetable stock
  • 1/2 cup plum sauce
  • 1 tbsp. rice vinegar
  • 1 tsp. soy sauce
  • 1 tsp. sesame oil
  • 1 tsp. ginger, powder or freshly grated
  • 1/2 tsp. red pepper flakes
  • 3 cloves garlic
  • 4 blocks instant noodles, or 4 oz. of linguini
  • 1 lime, quartered
  • pepper, to taste
Fresh vegetables are always so bright and nice to look at.
Fresh vegetables are always so bright and nice to look at.

Directions

  1. Chop carrot, red pepper, to matchstick size. Chop white onion, broccoli florets, and green onions. Set aside
  2. Mince garlic cloves. In a bowl mix vegetable stock, plum sauce, rice vinegar, soy sauce, sesame oil, ginger, red pepper flakes, and minced garlic.
  3. Heat up 1 tsp. of sesame oil in nonstick pan or wok on medium heat. Chop tofu into 2 x 1 x ½ inch blocks. Coat tofu blocks in sauce mixture. Cook in batches until golden brown, flipping once. Remove and cover tofu to keep warm.
  4. Cook carrot, pepper, onion, and broccoli for 3-5 minutes, or until vegetables begin to soften.
  5. Add sauce and green onions. Stir well.
  6. Add noodles and let soften. Stir often once noodles begin to loosen. Cook 4-7 minutes.
  7. When noodles are almost fully cooked, add tofu back into the pan and cook for 2-3 minutes, until tofu is heated through and the remaining sauce has evaporated.
  8. Serve with a squeeze of lime and pepper, to taste.
Simmer the vegetables with the sauce and green onions until the sauce has evaporated.
Simmer the vegetables with the sauce and green onions until the sauce has evaporated.

Enjoy!

Did you enjoy this recipe? Have you tried any variations on it? Is there anything that you would suggest to change? Let us know in the comments!

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    • monia saad profile image

      monia ben saad 3 years ago from In my Dream

      looks good and is it healthy food?

    • CarNoobz profile image

      CarNoobz 4 years ago from USA

      Oh, that looks so good. We eat tofu all the time here (Hawaii). Looks good with the noodles too!

    • Claudia Tello profile image

      Claudia Tello 4 years ago from Mexico

      The tofu in this stir fry looks delicious, I will certainly coat it with your sauce next time I stir fry tofu.

    • Vacation Trip profile image

      Susan 4 years ago from India

      This looks very delicious and making me hungry now. Thanks for sharing this yummy recipe.

    • Audrey Baker profile image

      Audrey Baker 4 years ago from Arizona

      Thank you for sharing this recipe. I had stir fry tonight but in a few weeks maybe I will give this version a try.