Tofu & Mixed Vegetable Stir Fry Recipe
This Tofu & Mixed Vegetable Stir Fry is a flavorful dish that’s perfect for any weeknight dinner. It combines a variety of fresh vegetables with firm tofu, coated in a savory, slightly spicy sauce, and finished off with crunchy sesame seeds. This recipe is the culmination of 40 years of stir-frying experience, and it allows you the freedom to make it your own—add your favorite ingredients and tweak it to your taste. The result is a nutritious and satisfying meal that’s easy to prepare and full of vibrant flavors.
Prep Time: 45 minutes
Cook Time: 20 minutes
Total Time: 1 hour 5 minutes
Serves: 4
Calories: 315.6 kcal
Ingredients
| Quantity | Ingredient |
|---|---|
| 1-2 tbsp | Rice wine |
| 1/3 cup | Soya sauce |
| 1/4 cup | Cornstarch |
| 4 blocks | Firm tofu (pressed and cubed) |
| 2 tbsp | Sesame seeds |
| 1/2 cup | Garlic cloves (minced) |
| 2 tbsp | Fresh ginger (minced) |
| 3-4 cups | Cauliflower (cut into florets) |
| 2 cups | Broccoli (cut into florets) |
| 1 cup | Snow peas |
| 1/4 cup | Red bell pepper (sliced) |
| 1/4 cup | Yellow bell pepper (sliced) |
| 1/4 cup | Green onions (chopped) |
| 1/4 cup | Fresh bean sprouts |
| 1/4 tsp | Sambal Oelek (optional, adjust to taste) |
| 3 tbsp | Vegetable oil (for stir-frying) |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 315.6 kcal |
| Total Fat | 22.1 g |
| Saturated Fat | 3.8 g |
| Cholesterol | 0.6 mg |
| Sodium | 1058.5 mg |
| Total Carbohydrates | 18.2 g |
| Dietary Fiber | 3.9 g |
| Sugars | 4.8 g |
| Protein | 10.9 g |
Instructions
-
Prepare the Mushrooms:
If you’re using dried Shiitake mushrooms, place them in a microwave-safe bowl and add enough water to cover them. Microwave for about 20-30 seconds, and then let them sit in the water for at least 30 minutes to rehydrate. Once softened, drain and slice them into thin pieces about the size of your thumbnail. Set aside. -
-
Marinate the Tofu:
In a small bowl, combine the rice wine, soya sauce, and cornstarch to create a marinade. Gently add the tofu cubes, stirring carefully to coat them evenly. Allow the tofu to marinate while you prepare the vegetables. -
Toast the Sesame Seeds:
Heat a dry wok or large skillet over medium heat. Add the sesame seeds and toast them until they become golden brown, which should take about 2-3 minutes. Keep an eye on them as they can burn quickly. Once toasted, remove them from the wok and set them aside for later use. -
Stir-Fry the Aromatics:
Heat 2 tablespoons of vegetable oil in the wok over medium-high heat. Add the minced garlic and ginger, stirring continuously for about 1 minute until they become fragrant but not burnt. -
Cook the Vegetables:
Add the cauliflower and broccoli to the wok, stir-frying them for about 3-4 minutes. These vegetables take a bit longer to cook than the others, so give them a head start. Next, add the red and yellow bell peppers, green onions, and snow peas. Stir-fry the vegetables for an additional 2-3 minutes until they are tender-crisp. Push the vegetables up the sides of the wok to make room for the sauce. -
Cook the Tofu:
Using a slotted spoon, lift the tofu cubes out of the marinade and set them aside. -
Prepare the Sauce:
To the remaining marinade, add 1/4 teaspoon of sambal oelek (or more if you like it spicier). Be cautious with sambal oelek if you’re unfamiliar with its heat level; start with a smaller amount, taste the dish, and then adjust as needed. Stir the sauce well and pour it into the center of the wok. -
Thicken the Sauce:
Stir the sauce for about 1-2 minutes until it starts to thicken slightly. Once thickened, gently add the tofu and fresh bean sprouts to the wok. Stir everything together carefully to coat the tofu and vegetables with the sauce. Heat the mixture through for about 2 more minutes. -
Assemble and Serve:
Transfer the stir-fry to a large serving dish and keep it warm. Meanwhile, quickly wipe down the wok with a paper towel, and heat 3 tablespoons of vegetable oil. Add the cooked noodles (if using) and stir-fry until they puff up and become crispy. -
Garnish and Serve:
Serve the crispy noodles on individual plates and top with the stir-fried tofu and vegetables. Sprinkle the toasted sesame seeds over each plate for added crunch and flavor.
Serving Suggestions:
This stir fry can be served with crispy stir-fried noodles or steamed jasmine rice for a more traditional pairing. You can also experiment with quinoa or farro for a unique twist. If you’re craving extra protein, consider adding some sautéed shrimp or thinly sliced beef along with the tofu for an added boost. Feel free to adjust the vegetables based on seasonality or your personal preferences—zucchini, mushrooms, or carrots would be great additions.
Cooking Tips:
- Pressing the Tofu: Make sure to press the tofu before marinating it. This helps remove excess moisture, allowing the tofu to soak up the flavors of the marinade and become crispy when stir-fried.
- Vegetable Timing: Different vegetables have different cooking times. Harder vegetables like broccoli and cauliflower need to go in the wok first to ensure they’re tender without overcooking the softer vegetables like bell peppers or snow peas.
- Wok Temperature: Always make sure your wok is properly heated before adding ingredients. Stir-frying happens at high temperatures, and a hot wok will ensure that the vegetables remain crisp, not soggy.
- Adjusting Heat: If you’re new to sambal oelek, start with a very small amount and gradually increase it as you become more comfortable with the heat level. You can also substitute it with a milder chili sauce or omit it entirely if you prefer a non-spicy version of the stir-fry.
Customizations:
The beauty of this recipe lies in its versatility. You can easily swap out the vegetables based on your preferences or what you have on hand. Love mushrooms? Add some shiitake or button mushrooms for an earthy flavor. Prefer more protein? Chicken, shrimp, or beef work wonderfully as an addition or substitute for tofu. And if you like a little more crunch, try throwing in some water chestnuts or bamboo shoots toward the end of cooking. This dish can evolve and change depending on your mood and the ingredients available in your pantry.
