Stir-Fried Vegetables and Tofu | whole food plant based | oil free cooking |Plant-Based stir-fry

tofu

🥗Healthier: tempeh

💰Cheaper: seitan

Tempeh offers more protein and fiber, while seitan is often less expensive.

soy sauce

🥗Healthier: tamari

💰Cheaper: coconut aminos

Tamari is gluten-free, and coconut aminos is lower in sodium.

sesame oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is a healthier fat option, while canola oil is cheaper.

cornstarch

🥗Healthier: arrowroot powder

💰Cheaper: flour

Arrowroot is gluten-free, while flour is often less expensive.

Start by preparing the vegetables and tofu for the stir fry.

Use half an onion, cutting it into larger pieces, about one inch in size.

Prepare a zucchini by cutting it in half lengthwise and then into half moons.

Cut a Japanese eggplant into half moon shapes, no special preparation needed.

Slice carrots into half moons, ensuring they are small enough to cook quickly.

Cut bell pepper into small, thin matchstick pieces, about one inch long.

Prepare a jalapeno by slicing it and removing the seeds if desired.

Remove the stems from shiitake mushrooms and slice the caps into strips, about 1/4 inch thick.

Gather all the prepared vegetables on a platter for easy access during cooking.

Begin cooking by heating a large skillet over medium-high heat.

Add the onion and jalapeno to the skillet and sauté until fragrant.

Next, add the zucchini, eggplant, carrots, bell pepper, and shiitake mushrooms to the skillet.

Stir-fry the vegetables until they are tender, about 5-7 minutes, ensuring they maintain some crispness.

Once the vegetables are cooked, add the tofu that has been cut into cubes and toss everything together.

Season the stir fry with soy sauce and any additional spices as desired.

Cook for an additional 2-3 minutes until everything is heated through and well combined.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens