Tofu Stir Fry
Tofu stir fry is a vibrant, nutritious dish that can easily take center stage on your dinner table. Packed with colorful vegetables and protein-rich tofu, it’s a delightful way to enjoy a healthy meal that doesn’t skimp on flavor. This recipe harnesses the power of extra-firm tofu, ensuring that every bite is satisfying and full of texture. The blend of savory soy sauce, aromatic garlic and ginger, and a hint of spice create a symphony of taste that will leave your taste buds dancing.
Why This Tofu Stir Fry Stands Out
This tofu stir fry is not just another veggie dish; it’s an explosion of flavor and texture. The use of extra-firm tofu provides a hearty base that holds up beautifully against the vibrant veggies and bold seasonings. It’s a complete meal that is easy to whip up on a busy weeknight while also being flexible enough to adapt to whatever vegetables you have on hand. The addition of sesame oil and toasted sesame seeds adds a nutty richness that elevates the dish even further. Plus, it’s a fantastic option for meal prepping!
What Goes Into Tofu Stir Fry
- 2 (14-ounce) packages extra-firm tofu: This is the star of the dish. Extra-firm tofu has the best texture for stir-frying, giving you that satisfying bite.
- 1 tablespoon canola oil or grapeseed oil: A neutral oil that’s perfect for frying.
- 3 tablespoons low-sodium soy sauce: Adds a savory depth to the dish without too much sodium.
- 3 large garlic cloves, minced: Fresh garlic brings aromatic flavor to the mix.
- 1 small bunch green onions, finely chopped: Adds a fresh crunch and a pop of color.
- 1 tablespoon minced fresh ginger: A zesty kick that complements the garlic beautifully.
- 1-2 teaspoons fresh chili paste (sambal oelek) or red pepper flakes: For those who like a bit of heat in their stir fry.
- 10 ounces baby spinach: Adds a nutritious green element that wilts perfectly into the stir fry.
- 2 tablespoons toasted sesame seeds: For garnish and crunch.
- 2 teaspoons sesame oil: A finishing touch that enhances the overall flavor.
- Prepared brown rice, cauliflower rice, soba or rice noodles, or quinoa: Your choice of base to serve this delicious stir fry over.
Tools of the Trade
- Large skillet or wok: Essential for even cooking and high heat, perfect for stir-frying.
- Spatula or wooden spoon: For tossing and mixing the ingredients effectively.
- Cutting board and knife: For chopping your vegetables and tofu.
- Measuring spoons: To ensure accuracy with your ingredients.
- Colander (optional): To drain excess moisture from the tofu.
Stepwise Method: Tofu Stir Fry
Step 1: Prepare the Tofu
Begin by pressing the extra-firm tofu to remove excess moisture. Wrap it in a clean kitchen towel or paper towels and place a heavy item on top for about 15 minutes. This will help the tofu absorb more flavor and achieve a better texture.
Step 2: Cut the Tofu
Once pressed, cut the tofu into bite-sized cubes. This allows for even cooking and perfect texture in every bite.
Step 3: Heat the Oil
In a large skillet or wok, heat the canola oil or grapeseed oil over medium-high heat. Ensure the oil is hot before adding the tofu to achieve a nice sear.
Step 4: Cook the Tofu
Add the cubed tofu to the hot oil, arranging them in a single layer. Let them cook without stirring for about 5-7 minutes, until golden brown on the bottom. Flip and cook for an additional 5-7 minutes until evenly browned. Remove the tofu from the skillet and set aside.
Step 5: Sauté the Aromatics
In the same skillet, add the minced garlic, ginger, and half of the chopped green onions. Sauté for about 1-2 minutes until fragrant, being careful not to burn the garlic.
Step 6: Add the Vegetables
Toss in the baby spinach and your choice of additional vegetables (bell peppers, carrots, or snap peas work well). Stir-fry for about 2-3 minutes until the spinach is wilted and the vegetables are tender yet crisp.
Step 7: Combine Everything
Return the cooked tofu to the skillet. Add 2 tablespoons of the low-sodium soy sauce and chili paste (or red pepper flakes). Toss everything together to ensure the tofu and vegetables are well-coated with the sauce.
Step 8: Finish with Seasoning
Drizzle the sesame oil over the stir fry and give it one last toss. Taste and adjust seasoning with more soy sauce if desired.
Step 9: Serve and Garnish
Serve the tofu stir fry over your choice of brown rice, cauliflower rice, soba or rice noodles, or quinoa. Garnish with the remaining green onions and sprinkle with toasted sesame seeds.
Low-Carb/Keto Alternatives
- Replace brown rice with cauliflower rice for a low-carb option.
- Use zucchini noodles instead of soba or rice noodles.
- Incorporate more non-starchy vegetables like bell peppers, broccoli, and mushrooms.
- Consider adding more protein options such as edamame or a sprinkle of crushed nuts.
Pro Perspective
When making tofu stir fry, the key is to ensure you have a good sear on your tofu. This not only adds flavor but also prevents the tofu from becoming mushy. Additionally, don’t overcrowd the pan—working in batches if necessary allows for better cooking. For a balanced meal, always aim to fill your dish with a variety of colorful vegetables.
Cooling, Storing & Rewarming
Tofu stir fry can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm it in a skillet over medium heat until heated through. Alternatively, you can microwave it for 1-2 minutes. However, the skillet method helps retain the texture of the tofu and vegetables better.
Common Questions
Can I use firm tofu instead of extra-firm?
For this recipe, extra-firm tofu is recommended as it holds its shape better during cooking. Firm tofu may become too soft and lose its texture.
What vegetables can I add to the stir fry?
You can add a variety of vegetables such as bell peppers, carrots, broccoli, snap peas, or mushrooms. The more colorful the vegetables, the more nutrients and flavor your dish will have!
Is this dish gluten-free?
To make this tofu stir fry gluten-free, ensure you use gluten-free soy sauce or tamari and verify that all other ingredients are gluten-free.
Can I meal prep this dish?
Absolutely! This tofu stir fry is perfect for meal prep. Just store it in individual portions in the refrigerator, and it will keep well for up to four days.
Healthy-ish Favorites
Let’s Eat
With its hearty texture, vibrant colors, and delightful flavors, this tofu stir fry is sure to become a staple in your meal rotation. Whether you’re looking for a quick weeknight dinner or a nutritious meal prep option, this dish delivers on all fronts. So grab your ingredients, fire up that skillet, and let’s get cooking! Enjoy your flavorful journey with this delicious tofu stir fry!
Tofu Stir Fry
Ingredients
Equipment
Method
- Step 1: Prepare the Tofu. Begin by pressing the extra-firm tofu to remove excess moisture. Wrap it in a clean kitchen towel or paper towels and place a heavy item on top for about 15 minutes.
- Step 2: Cut the Tofu. Once pressed, cut the tofu into bite-sized cubes.
- Step 3: Heat the Oil. In a large skillet or wok, heat the canola oil or grapeseed oil over medium-high heat.
- Step 4: Cook the Tofu. Add the cubed tofu to the hot oil in a single layer. Cook for about 5-7 minutes until golden brown. Flip and cook for another 5-7 minutes, then remove from skillet.
- Step 5: Sauté the Aromatics. In the same skillet, add garlic, ginger, and half of the green onions. Sauté for 1-2 minutes until fragrant.
- Step 6: Add the Vegetables. Toss in baby spinach and any additional vegetables. Stir-fry for 2-3 minutes until spinach is wilted.
- Step 7: Combine Everything. Return the tofu to the skillet, add soy sauce and chili paste, and toss to combine.
- Step 8: Finish with Seasoning. Drizzle sesame oil over the stir fry and toss again. Adjust seasoning if needed.
- Step 9: Serve and Garnish. Serve over your choice of rice or noodles and garnish with remaining green onions and sesame seeds.
Notes
- Press tofu for better texture and flavor absorption.
- Customize vegetables based on what's available for variety.
- Great for meal prep and can be stored for up to 4 days.
