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WHO DOESN’T LOVE A GOOD STIR-FRY? INGREDIENTS. 280 g Tofu; 2½ cup Cooked Brown Rice; 4 tbsp Raw Cashews; 1 cup Cauliflower Florets; 1 cup Broccoli Florets; 1 medium Carrot; ½ medium Capsicum; ½ medium Brown Onion; ¼ cup Soy Sauce; 1. Who doesn’t love a good stir-fry?

INGREDIENTS. 280 g Tofu; 2½ cup Cooked Brown Rice; 4 tbsp Raw Cashews; 1 cup Cauliflower Florets; 1 cup Broccoli Florets; 1 medium Carrot; ½ medium Capsicum; ½ medium Brown Onion; ¼ cup Soy Sauce; 1 small knob Ginger; 1 clove Garlic; METHOD. Colorful Tofu Stir Fry. 1. Mix the garlic, 2 tbsp soy sauce and 2 tbsp oil. Add the tofu to the marinade and set aside for 10-15 mins.

Heat 2 tbsp oil in a wok or large frying pan, add the tofu and gently fry for 3-4 mins, turning. Remove from the pan. Spray a wok with olive oil and place on high heat. Add onion, garlic and ginger and stir-fry until softened. Prepare noodles.

Add broccoli, carrot, capsicum, corn and bok choy and stir-fry for 8-9 minutes. Add tofu, noodles and oyster sauce. Divide stir-fry between bowls and serve. Tofu Stir Fry.

This tofu stir fry is cubes of crispy tofu with colorful vegetables in a honey garlic sauce. The perfect meatless main course that’s packed with protein and nutrients! I find myself making stir fry almost every week, I often turn to pepper steak stir fry or chicken and broccoli stir fry.

The tofu is firm and flavorful. The veggies are fresh and colorful. The flavors are salty, savory, and satisfying (just like in this Egg Roll in a Bowl ). Tofu stir fry has all the makings for a fast, healthy dinner you can turn to again and again. Wrap the tofu in a dish towel, then place a plate on top.

Let drain for 10-15 minutes, then remove the plate, unwrap the tofu, and slice into cubes. In a wok or large frying pan, heat the sesame oil over medium heat. Add the tofu.

How to make tofu stir fry – Step by step. Cook the tofu cubes in a skillet with a little bit of oil over medium-high heat until all the sides are golden brown (photo 1). Remove the tofu from the skillet and set aside. Add the veggies and sautée them over high heat with a little bit of oil for 2-3 minutes (photo 2). Stir-Fried Tofu with Spring Greens is easy to make and versatile.

See the note in the recipe for suggestions on which leafy greens to use; you can vary it each time. My favorite is baby bok choy! Orange-Glazed Tofu and Broccoli is simple to make and. Cook for 5-7 minutes, stirring often.

When the vegetables have some color and have softened a bit, add the sauce and stir. It should bubble and thicken. Then add the tofu and stir to coat. Cook the mixture for 3-5 minutes, stirring often.

When veggies are cooked to your preferred doneness, remove from heat.

List of related literature:

Prior to cooking the vegetables, heat the wok, add the oil and tofu, and stir-fry until lightly browned, about 2 minutes.

“DASH Diet For Dummies” by Sarah Samaan, Rosanne Rust, Cynthia Kleckner
from DASH Diet For Dummies
by Sarah Samaan, Rosanne Rust, Cynthia Kleckner
Wiley, 2014

Add the broth, tofu, and fungus; stir-fry until the tofu is hot, about 1 minute.

“The Hakka Cookbook: Chinese Soul Food from around the World” by Linda Lau Anusasananan
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by Linda Lau Anusasananan
University of California Press, 2012

Add tofu and stir, cook until evenly coloured and still slightly moist (about 1–1½ minutes, do not let tofu dry out or overcook).

“4 Ingredients: Fast, Fresh and Healthy” by Kim McCosker
from 4 Ingredients: Fast, Fresh and Healthy
by Kim McCosker
Hay House, 2010

WHY THIS RECIPE WORKS: For tofu with a crispy outer coating and bold, spicy-sweet flavor, we made crispy tofu fingers and tossed them with a sweet and spicy chili glaze.

“The Complete Vegetarian Cookbook: A Fresh Guide to Eating Well With 700 Foolproof Recipes” by America's Test Kitchen
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by America’s Test Kitchen
America’s Test Kitchen, 2015

1 teaspoon cornstarch 2 cups bite-sized broccoli 4 Add the tofu to the pan along with the vegetables stir-fry for 4 minutes, or until the tofu is golden and florets brown.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
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Add the tofu and stir-fry for about 2 minutes.

“The Essential Wok Cookbook: A Simple Chinese Cookbook for Stir-Fry, Dim Sum, and Other Restaurant Favorites” by Naomi Imatome-Yun
from The Essential Wok Cookbook: A Simple Chinese Cookbook for Stir-Fry, Dim Sum, and Other Restaurant Favorites
by Naomi Imatome-Yun
Callisto Media Incorporated, 2015

Add tofu, green onions, cilantro, and sesame seeds; stir-fry until heated through.

“You: On A Diet: The Owner's Manual for Waist Management” by Michael F. Roizen, Mehmet C. Oz
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by Michael F. Roizen, Mehmet C. Oz
Simon & Schuster, 2006

Add tofu and cook, stirring frequently (stir-frying), until heated through and lightly browned, about 4 minutes.

“The Good Housekeeping Cookbook” by Susan Westmoreland
from The Good Housekeeping Cookbook
by Susan Westmoreland
Hearst Books, 2004

In a large, preheated skillet, fry the tofu slices and leeks with 1 tablespoon of toasted sesame oil over medium-high heat until the tofu is golden brown on both sides.

“Macrobiotics For Dummies” by Verne Varona
from Macrobiotics For Dummies
by Verne Varona
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Add glaze mixture to skillet and cook, stirring, until glaze is thick and tofu is coated, 1 to 2 minutes.

“Cook's Illustrated Cookbook: 2,000 Recipes from 20 Years of America?s Most Trusted Food Magazine” by Cook's Illustrated
from Cook’s Illustrated Cookbook: 2,000 Recipes from 20 Years of America?s Most Trusted Food Magazine
by Cook’s Illustrated
America’s Test Kitchen, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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21 comments

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  • Not saying you’re doing it wrong, because you probably definitely know more than I do about Asian food… but I like to fry my tofu in enough oil to come up about halfway on the chunks. It makes getting an even cook on them much easier, imo.

  • parang di maganda tignan kapag nagluluto ka at ang dami mong ring nasuot..pero mukha talagang masarap ka magluto..thumbs up for that

  • parang di maganda tignan kapag nagluluto ka at ang dami mong ring nasuot..pero mukha talagang masarap ka magluto..thumbs up for that

  • Looks amazing minus the honey! Honey bees are exploiting for their bee barf that we call honey! So it is not vegan! Maple syrup, agave nectar and ect. Can be used to make it vegan!

  • Can also thoroughly recommend Tofoo Naked (the tofu product used in the video). It doesn’t break apart and has a really nice texture. Also doesn’t have gypsum which I’m, perhaps irrationally so, suspicious of as a food ingredient. That’s quite a nice recipe Jeremy, I knock something similar up myself along with some sticky rice. Om bloody nom!

  • What a lovely recipe, ideal for a vegan potluck or dinner! I have to agree with many others, the music is a little annoying. I would have enjoyed the video even more if there had been no music at all or a gentle, soothing sound instead.

  • So for anyone who doesn’t like tofu, I would recommend Quorn (not sure if this exists outside the UK). To me it feels like really tender chicken and it is made using bacteria and biotechnology.

  • Hi Laura. U mentioned ur ginger going bad before u have a chance to use it. I had that problem too. So what I do is I freeze my ginger(put in the door section). When I need it I just take it and cut the amount I need and put the rest back in the freezer again. Or even better if u cut it into smaller pieces before u freeze them.

  • Lovely, Im quite new to Tofu, funny, I always buy this brand:-) Re onions, nothing works to stop crying, don’t believe the old wives… Really nice dish

  • Just made this for lunch soooo simple and tasty thankyou!!!! I’m nde to your channel and I’m working my way through it’s awesome thanks so much

  • Only way how to stop crying when cutting onions is to have a sharp knife. And by the sound of your cutting and tears I asume, this one is dull af:D

  • Big fan of Jeremy here. I’m guessing the wok is non stick for the Tofu and seeing the silicon spatula. I love tofu better than meat and have cooked it, can stick.

  • Tofu is really good of it’s done right. I think when people hear what it is they automatically don’t want to try it, but it’s actually good.

  • She should make red velvet cinnamon rolls.
    A Little cocoa and buttermilk in the dough (plus red colouring)
    Little bit of cocoa in the cinnamon filling as well.
    Topped with the usual cream cheese glaze (because red velvet goes well with cream cheese icing).

  • I made this recipe and it was amazing! my family enjoyed it and gave it 5/5 ��!!! You can easily add more Sriracha to it or more honey!!

  • I can see by cutting tomato your knife is dull, a super sharp and thin knife will make a dramatic change in tears when cutting onion. A thin Nakari knife works terrific, I can send one out to you to fry on one of your videos. Look me up on Instagram and message me.

  • Hi! Everything looks pretty, but I’d prefer if the full recipe/instructions were incorporated into the video. But thank you for taking the trouble to write it out so neatly in the description box! Maybe say in the video that the full recipe is below, because you can’t see it unless you manually go in and expand the description. Good-looking food is nice, but me personally, I’m more interested in what’s inside (Taste, nutrition, etc).

  • It’s never that quick for me. Things like broccoli don’t cook quickly in a stir fry, it takes an inordinate amount of time otherwise it remains hard. And it’s also time consuming getting the tofu browned on all sides. And all the oil gets soaked up almost immediately so there’s no oil with which to do the stir fry. Ugh, I don’t know, it’s never such a quick and beautiful thing as she demonstrates here.

  • Thank you for this. My whole family loved this recipe. And that’s a lot coming from 3 little picky boys.

    It had a lot of texture and they picked which veggie worked for them.

  • I did not know that you could marinate the tofu. That is probably the reason why when I cooked tofu the last time, it was not as tasty as the takeaways.