Vegetable and Tofu Stir Fry

Vegetable and Tofu Stir Fry by Mina Goodman, RDN

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Category, , CuisineTags, , DifficultyBeginner

This flavorful vegetarian dish is simple to make and is a great recipe for food prepping. The texture of the fried tofu and fresh veggies makes this a satisfying meal option.

Yields4 Servings
Prep Time15 minsCook Time35 minsTotal Time50 mins
 1 package extra firm tofu
 1 tbsp vegetable oil
 2 cups broccoli florets frozen or fresh
 2 cups snow peasfrozen or fresh
 8 oz canned water chestnutsdrained
 ¼ cup low sodium soy sauce
 3 tbsp chopped garlic in olive oil
 1 tbsp sesame oil
 ½ tsp red pepper flakes
 2 cups cooked soba noodlesfollow package directions
 1 tbsp black sesame seeds
1

Slice tofu into 4-5 long pieces, place on a towel or paper towel, add another towel on top with a cutting board over that. Gently but firmly press the water out of the tofu or place some heavy items on top of the cutting board and let sit for 15 Minutes.

2

Sauté vegetables in a large pan with sesame oil and garlic for about 5 minutes over medium heat.

3

Add soy sauce, and red pepper flakes and stir. Cover pan for about 10 Minutes, stirring every couple minutes.

4

In a separate pan, sauté the pressed tofu in a small amount in vegetable oil over medium heat. Cook on each side about 5 minute.

5

Serve tofu and vegetables over soba noodles, top with sesame seeds.

Nutrition Facts

4 servings

Serving size

Ingredients

 1 package extra firm tofu
 1 tbsp vegetable oil
 2 cups broccoli florets frozen or fresh
 2 cups snow peasfrozen or fresh
 8 oz canned water chestnutsdrained
 ¼ cup low sodium soy sauce
 3 tbsp chopped garlic in olive oil
 1 tbsp sesame oil
 ½ tsp red pepper flakes
 2 cups cooked soba noodlesfollow package directions
 1 tbsp black sesame seeds

Directions

1

Slice tofu into 4-5 long pieces, place on a towel or paper towel, add another towel on top with a cutting board over that. Gently but firmly press the water out of the tofu or place some heavy items on top of the cutting board and let sit for 15 Minutes.

2

Sauté vegetables in a large pan with sesame oil and garlic for about 5 minutes over medium heat.

3

Add soy sauce, and red pepper flakes and stir. Cover pan for about 10 Minutes, stirring every couple minutes.

4

In a separate pan, sauté the pressed tofu in a small amount in vegetable oil over medium heat. Cook on each side about 5 minute.

5

Serve tofu and vegetables over soba noodles, top with sesame seeds.

Notes

Vegetable and Tofu Stir Fry by Mina Goodman, RDN
IngredientsDirections