Vegetable Tofu Stir-Fry

Vegetable Tofu Stir-Fry

  • Prep: 20 min
  • Cook Time: 15 min
  • Total: 35 min
  • Serving: 4
For the vegetarian, colorful crisp tender vegetables and toothsome chunks of golden tofu make for a filling and tasty meal. Omit the tofu and serve as a vegetable side dish accompanying cooked lean meats, fish or poultry. Brought to you from The Fitness Kitchen by Shelly Sinton.


  • 24 ounces firm tofu
  • 2 teaspoons vegetable oil
  • 6 large shallots, chopped (about ½ cup)
  • 3 garlic cloves, minced
  • 1 tablespoon minced gingerroot
  • Pinch crushed red pepper flakes
  • 3 carrots, thinly sliced on a diagonal (about 1 cup)
  • ½ pound green beans, ends trimmed, cut into 1 inch pieces (2 cups)
  • 1 (6 ounce) red bell pepper, halved, sliced thin (about 1 cup)
  • 1 small bok choy, sliced thin crosswise (about 1 cup)
  • ¼ pound bean sprouts (about 1 cup)
  • 3 tablespoons toasted white or black sesame seeds
  • Sauce:
  • ¼ cup water
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon honey
  • 1 tablespoon tamari or soy sauce
  • Pinch cayenne
  • 1 teaspoon cornstarch dissolved in 1 tablespoon water


  1. Place tofu on a plate lined with paper towels.
  2. Cover with a few more paper towels and compress with a cutting board or another plate for 30 minutes. This will press out excess liquid, condensing tofu and making it easier to cut and hold its shape while cooking.
  3. Slice into 1 inch cubes.
  4. Set aside.
  5. Meanwhile, prepare sauce.
  6. In a small saucepan over medium heat, combine water, rice wine vinegar, honey, and tamari until mixture comes to a simmer.
  7. Stir in dissolved cornstarch and continue to simmer, stirring occasionally, until thickened, about 2 minutes.
  8. Set aside.
  9. Heat 1 teaspoon oil in wok over medium high heat. Add shallots and stir fry until soft, about 2 minutes.
  10. Stir in garlic, ginger, and crushed red pepper flakes, cooking until fragrant, about 1 minute.
  11. Add cubes of tofu and stir-fry until golden brown on all sides, about 4 minutes.
  12. Remove tofu with a slotted spoon and set aside.
  13. Heat 1 teaspoon oil in wok over medium high heat. Add carrots and green beans, stir-frying for 2 to 3 minutes.
  14. Toss in bell pepper and stir-fry about 2 minutes. Add bok choy and stir-fry until slightly wilted, about 2 minutes.
  15. Throw in bean sprouts, stir-frying for 1 minute.
  16. Add tofu, tossing to combine and pour in thickened sauce, stirring to coat.
  17. Remove from heat and serve immediately with toasted whole wheat orzo or buckwheat noodles.
  18. Garnish with a sprinkle of sesame seeds.


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