Healthy Tofu Stir Fry Recipe | Vegetable Tofu Stir Fry Recipe With Rice

tofu

🥗Healthier: tempeh

💰Cheaper: seitan

Tempeh is higher in protein and nutrients.

soy sauce

🥗Healthier: tamari

💰Cheaper: coconut aminos

Tamari is gluten-free and lower in sodium.

sesame oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier while canola is more affordable.

vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water with seasoning

Homemade broth reduces sodium and enhances flavor.

Prepare the marinade by mixing soy sauce, honey, chopped garlic, chopped ginger, and sesame seeds.

Let the marinade sit for about 10 to 15 minutes, or up to 30 minutes if time allows.

Press extra firm tofu under a book to remove excess moisture for better flavor absorption.

Remove tofu from the press and coat it in the marinade, letting it sit for a while.

Heat coconut oil in a skillet over high heat.

Add the marinated tofu to the skillet and cook until golden brown, about 5-7 minutes.

Remove the tofu from the skillet and set aside.

In the same skillet, add more coconut oil and stir-fry broccoli, bell peppers, and carrots over high heat.

If using mushrooms, add them after a couple of minutes of cooking the other vegetables.

Once the vegetables are tender-crisp, remove from heat.

To assemble, place cooked rice on a serving dish, pour the sauce over the rice, and add the stir-fried vegetables and tofu on top.

Garnish with scallions and squeeze lemon juice over the dish before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens