Tofu Stir Fry
Tofu stir fry is a vibrant, nutritious dish that’s perfect for a quick weeknight dinner or meal prep for the week ahead. It’s a versatile recipe that can be adapted to suit your taste preferences and dietary needs. With the right balance of flavors and textures, this dish can transform extra-firm tofu into a protein-packed delight that everyone will love. Let’s dive into the reasons why tofu stir fry deserves a spot in your recipe repertoire!
Reasons to Love Tofu Stir Fry
Tofu stir fry is not only delicious but also incredibly easy to make. Here are some reasons to love this dish:
- Quick Preparation: This dish comes together in about 30 minutes, making it perfect for busy weeknights.
- Loaded with Nutrients: Tofu is an excellent source of protein, and when combined with colorful vegetables, it becomes a powerhouse of nutrients.
- Customizable: You can easily swap in your favorite vegetables or sauces, making it a versatile option for any meal.
- Plant-Based Goodness: This dish is entirely plant-based, making it suitable for vegans and vegetarians.
- Delicious Leftovers: Tofu stir fry tastes even better the next day, making it a great meal prep option.
What Goes Into Tofu Stir Fry
Creating a mouthwatering tofu stir fry requires just a handful of simple ingredients. Here’s what you’ll need:
- 2 (14-ounce) packages extra-firm tofu
- 1 tablespoon canola oil or grapeseed oil*
- 3 tablespoons low-sodium soy sauce, divided, plus additional to taste
- 3 large garlic cloves, minced (about 1 heaping tablespoon)
- 1 small bunch green onions, finely chopped, divided
- 1 tablespoon minced fresh ginger
- 1-2 teaspoons fresh chili paste (sambal oelek) or 1/4-1/2 teaspoon red pepper flakes
- 10 ounces baby spinach
- 2 tablespoons toasted sesame seeds
- 2 teaspoons sesame oil
- Prepared brown rice, cauliflower rice, soba or rice noodles, or quinoa for serving
Recommended Tools
Before you start cooking, gather a few essential tools that will make the process seamless:
- Wok or Large Skillet: A wok is ideal for stir-frying, but a large skillet works just as well.
- Spatula: A sturdy spatula helps in tossing the ingredients without breaking the tofu.
- Knife and Cutting Board: For chopping vegetables and mincing garlic and ginger.
- Measuring Spoons: To ensure you add the right amount of soy sauce and oils.
- Cookware for Rice or Noodles: Depending on your choice of base, you’ll need a pot or rice cooker.
Tofu Stir Fry in Steps
Let’s break down the steps to create an irresistible tofu stir fry that’s bursting with flavor.
Step 1: Prepare the Tofu
Start by draining the tofu and pressing it to remove excess moisture. Wrap the tofu block in a clean kitchen towel or paper towels and place something heavy on top for about 15 minutes. Once pressed, cut the tofu into bite-sized cubes.
Step 2: Marinate the Tofu
In a bowl, combine 2 tablespoons of soy sauce with the cubed tofu. Gently toss the tofu to coat, and let it marinate for about 10 minutes while you prepare the other ingredients.
Step 3: Sauté the Aromatics
Heat the canola or grapeseed oil in a wok or large skillet over medium-high heat. Add the minced garlic, ginger, and half of the green onions. Sauté for about 1 minute until fragrant.
Step 4: Cook the Tofu
Add the marinated tofu to the pan and cook for about 5-7 minutes, turning occasionally until golden brown on all sides. This will give the tofu a nice crispy texture.
Step 5: Add Vegetables
Stir in the baby spinach and chili paste (or red pepper flakes). Cook for an additional 2-3 minutes until the spinach wilts. If you like, add more soy sauce to taste.
Step 6: Finish and Serve
Remove the stir fry from the heat and drizzle with sesame oil. Sprinkle toasted sesame seeds and the remaining green onions on top. Serve over your choice of brown rice, cauliflower rice, soba noodles, or quinoa. Enjoy your delicious tofu stir fry!
Substitutions by Category
If you’re missing an ingredient or want to customize your dish, here are some substitutions to consider:
- Tofu: You can use tempeh or seitan if you prefer a different plant-based protein.
- Vegetables: Feel free to add bell peppers, broccoli, carrots, or snap peas for extra color and nutrition.
- Oil: Olive oil can be substituted, though it may not have the same high smoke point.
- Chili Paste: Sriracha or a dash of hot sauce can work in place of sambal oelek.
Testing Timeline
If you’re looking to perfect your tofu stir fry, here’s a timeline to help you out:
- Prep Time: 15 minutes
- Cooking Time: 15 minutes
- Total Time: 30 minutes
Storing, Freezing & Reheating
Tofu stir fry is great for meal prep! Here’s how to store, freeze, and reheat it:
- Storing: Keep leftovers in an airtight container in the refrigerator for up to 4 days.
- Freezing: While it’s best fresh, you can freeze stir fry for up to 1 month. Thaw overnight in the fridge before reheating.
- Reheating: To reheat, simply warm it up in a skillet over medium heat or in the microwave until heated through.
Reader Q&A
Can I use firm tofu instead of extra-firm?
Extra-firm tofu is recommended for the best texture in stir fry. Firm tofu may not hold its shape as well and could break apart during cooking.
What if I don’t have any green onions?
If you’re out of green onions, you can substitute with chopped shallots or even finely diced onion for a different flavor profile.
Can I make this recipe gluten-free?
Absolutely! Simply use gluten-free soy sauce or tamari to make this dish gluten-free.
How can I make this dish spicier?
If you like it spicy, increase the amount of chili paste or red pepper flakes. You can also add sliced fresh chili peppers for an extra kick!
The Takeaway
Tofu stir fry is a delightful dish that brings together the perfect blend of flavors and textures. With its quick preparation time and endless customization options, it’s bound to become a favorite in your kitchen. Whether you’re a tofu enthusiast or trying it for the first time, this recipe will help you create a delicious meal that’s both satisfying and nourishing. So grab your ingredients, follow the steps, and enjoy a bowl of vibrant, tasty tofu stir fry that’s sure to impress!
With this tofu stir fry recipe, you have everything you need to whip up a delicious, healthy meal that’s packed with flavor and nutrients. Enjoy and happy cooking!
Tofu Stir Fry
Ingredients
Equipment
Method
- Step 1: Prepare the Tofu - Start by draining the tofu and pressing it to remove excess moisture. Wrap the tofu block in a clean kitchen towel or paper towels and place something heavy on top for about 15 minutes. Once pressed, cut the tofu into bite-sized cubes.
- Step 2: Marinate the Tofu - In a bowl, combine 2 tablespoons of soy sauce with the cubed tofu. Gently toss the tofu to coat, and let it marinate for about 10 minutes while you prepare the other ingredients.
- Step 3: Sauté the Aromatics - Heat the canola or grapeseed oil in a wok or large skillet over medium-high heat. Add the minced garlic, ginger, and half of the green onions. Sauté for about 1 minute until fragrant.
- Step 4: Cook the Tofu - Add the marinated tofu to the pan and cook for about 5-7 minutes, turning occasionally until golden brown on all sides. This will give the tofu a nice crispy texture.
- Step 5: Add Vegetables - Stir in the baby spinach and chili paste (or red pepper flakes). Cook for an additional 2-3 minutes until the spinach wilts. If you like, add more soy sauce to taste.
- Step 6: Finish and Serve - Remove the stir fry from the heat and drizzle with sesame oil. Sprinkle toasted sesame seeds and the remaining green onions on top. Serve over your choice of brown rice, cauliflower rice, soba noodles, or quinoa. Enjoy your delicious tofu stir fry!
Notes
- For extra protein, consider adding tempeh or seitan as a substitute for tofu.
- Feel free to customize with your favorite vegetables like bell peppers or broccoli.
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
