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Tofu Veggie Stir Fry

This is the perfect dish when you need to use up a bunch of veggies! Healthy, filling, and the perfect family meal!

Course Main Dish
Cuisine Gluten-Free, Thai, Vegan
Keyword tofu stir fry
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 servings
Calories 89 kcal
Author Anjali Lalani

Ingredients

  • 1 green bell pepper , diced into 1-inch cubes
  • 1 red bell pepper , diced into 1-inch cubes
  • 1 orange bell pepper , diced into 1-inch cubes
  • 1 medium zucchini , cut in half lengthwise 2x, then 1/4-inch slices
  • 1 small yellow squash , cut in half lengthwise, then 1/4-inch slices
  • 1/2 medium white onion , diced into 1-inch cubes
  • 5 large white button mushrooms , cut into 3rds both directions (9 pieces)
  • 1 small bunch broccoli , cut into florets
  • 6-7 oz. firm tofu
  • 3 cloves garlic , finely minced
  • fresh basil leaves , chopped
  • cooking oil
  • cooked quinoa or brown rice

For the Sauce:

Instructions

To Prepare Tofu:

  1. Cut tofu in half. Place each half in a clean paper towel one at a time and squeeze to remove excess storage liquid (without breaking up the tofu). Cut the tofu into 1/2-inch cubes and pan fry on medium-high heat with 2 Tbsp cooking oil, mixing and turning frequently until all the water is burned off and the tofu is lightly golden brown on most sides (be sure not to burn the tofu). If you find that the tofu is sticking to the pan, add more vegetable oil. Set aside.

To Prepare Stir Fry.

  1. In a large wok or skillet, heat 3 Tbsp vegetable oil on medium heat.

  2. Add the garlic and saute until fragrant (30 seconds).
  3. Turn the heat up to medium-high.
  4. Add all the vegetables (bell peppers, onions, mushrooms, broccoli, squash, zucchini). Saute on medium-high heat until they are cooked (some may slightly blacken), but still semi-crispy. Mix frequently. If you find that the vegetables are sticking to the bottom of the pan, add some more vegetable oil and mix. While they are cooking, continue on to prepare the sauce.
  5. Combine all the sauce ingredients in a bowl and whisk together.
  6. Once the veggies are tender but crispy, turn the heat down to medium. Add the prepared tofu. Add the prepared sauce.
  7. Toss the vegetables and tofu with the sauce until well coated. There should be extra liquid. 

  8. Simmer on medium or medium-high heat and mix frequently until the sauce starts to thicken and coat the vegetables and tofu. Do not burn off all the liquid but be sure to keep simmering until the sauce is thick. Feel free to add more chilli sauce if you prefer extra spice.

  9. Turn off the heat and add the freshly chopped basil leaves.
  10. Serve hot with some cooked quinoa or brown rice! Enjoy!

Recipe Notes

Feel free to change up/add any veggies below. Keep in mind that the amount of sauce fits the amount of vegetables listed below.

 

Toddler Variation - 

Nutrition Facts
Tofu Veggie Stir Fry
Amount Per Serving
Calories 89 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 833mg36%
Potassium 417mg12%
Carbohydrates 16g5%
Fiber 2g8%
Sugar 9g10%
Protein 5g10%
Vitamin A 1420IU28%
Vitamin C 77.5mg94%
Calcium 27mg3%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.