TOFU VEGGIE STIR FRY
Picture this: crispy tofu nestled in a bed of colorful veggies with a blanket of salty sweet peanut sauce. Um, yes please! Our Tofu Veggie Stir Fry is a plant-based meal for the books. Add rice, noodles, or enjoy as-is, you can’t lose!
Serving Size: about 1 ½ cups (432g) stir fry
Prep Time: 10 minutes
Total Time: 40 minutes
Nutrition Facts: 313 calories / 28g carbs / 20g protein / 14.5g fat
- 1 block (14oz, 397g) extra firm tofu
- 2 teaspoons (9g) canola or avocado oil
- 1 tablespoon (8g) cornstarch
- 2 cups (312g) broccoli florets (trimmed to bite-sized pieces)
- 1 ½ cups (203g) sliced bell pepper (about 1 large)
- 1 cup (110g) grated carrots
- 1 cup (149g) frozen shelled edamame
Stir fry sauce:
- ¼ cup (72g) lower sodium soy sauce (or Tamari if gluten-free)
- 2 garlic cloves (6g) (minced)
- 1 ½ tablespoons (24g) smooth peanut butter
- 2 tablespoons (22g) brown sugar
- 2 teaspoons (9g) sesame oil
- 1 teaspoon (5g) lime juice
- Preheat oven to 180 degrees (fan forced) and line a baking sheet with foil or spray with nonstick cooking spray.
- Slice the tofu block into three 1-inch slabs. Lay out paper towels on a cutting board. Place the 3 slabs of tofu on top and cover with more paper towels. Cover with another cutting board and place a heavy pot on top. Drain for 15 minutes.
- Dice the drained tofu into 1-inch cubes. In a medium bowl toss the tofu with 1 tablespoon of oil and the cornstarch. Spread evenly on the prepared baking sheet. Season with salt and pepper.
- Bake for 30 minutes, turning the tofu squares every 10 minutes (for a total of 3 times.)
- Meanwhile, whisk the soy sauce or Tamari, garlic, peanut butter, brown sugar, sesame oil, and lime juice together in a small bowl.
- While the tofu is cooking, heat the remaining oil in a large skillet over high heat. Add the broccoli, bell pepper, carrots, and edamame to the pan and saute for 10-12 minutes until the veggies are crisp-tender.
- When the tofu has finished baking, add the stir fry sauce and tofu to the cooked veggies and toss well.
- Serve alone or with cooked noodles or rice. Garnish with sesame seeds, fresh cilantro, chopped cashews or peanuts, or chopped green onions if desired (macros not included.)
- Canola or avocado oil are suggested because they are better high heat cooking oils than olive oil, which does best below 350 degrees.