This tofu and vegetables stir fry is a delightful, healthy dish that's perfect for a quick weeknight dinner. Packed with vibrant vegetables and protein-rich tofu, it's both nutritious and satisfying. The combination of soy sauce, hoisin sauce, and sesame oil gives it a rich, savory flavor that will leave you wanting more.
Some ingredients in this recipe might not be staples in every kitchen. Hoisin sauce is a thick, fragrant sauce commonly used in Chinese cuisine, and sesame oil adds a distinct nutty flavor. If you don't have these on hand, you can find them in the international aisle of most supermarkets.
Ingredients For Tofu And Vegetables Stir Fry
Tofu: Firm tofu is ideal for stir-frying as it holds its shape well and absorbs flavors beautifully.
Soy sauce: A salty, umami-rich sauce that enhances the overall flavor of the dish.
Olive oil: Used for cooking the tofu to a golden brown perfection.
Bell pepper: Adds a sweet and slightly tangy flavor, along with a pop of color.
Carrot: Julienned carrots provide a slight sweetness and crunch.
Broccoli: Broccoli florets add a nutritious, slightly bitter taste that balances the dish.
Garlic: Minced garlic infuses the stir fry with a robust, aromatic flavor.
Ginger: Minced ginger adds a warm, spicy note that complements the other ingredients.
Hoisin sauce: A sweet and savory sauce that adds depth to the stir fry.
Sesame oil: Drizzled at the end for a rich, nutty finish.
Salt: Enhances the flavors of all the ingredients.
Pepper: Adds a touch of heat and complexity to the dish.
Technique Tip for This Recipe
When stir-frying, make sure to cut all your vegetables into uniform sizes. This ensures even cooking and helps maintain a consistent texture throughout the dish. Additionally, pressing the tofu properly before cooking is crucial to achieve a crispy exterior. Use a clean kitchen towel or paper towels to press out as much moisture as possible.
Suggested Side Dishes
Alternative Ingredients
cubed firm tofu - Substitute with tempeh: Tempeh has a firm texture and absorbs flavors well, making it a great alternative to tofu in stir-fries.
soy sauce - Substitute with tamari: Tamari is a gluten-free alternative to soy sauce and has a similar umami flavor.
olive oil - Substitute with avocado oil: Avocado oil has a high smoke point and a neutral flavor, making it suitable for stir-frying.
sliced bell pepper - Substitute with sliced zucchini: Zucchini has a similar texture and cooks quickly, making it a good replacement for bell peppers.
julienned carrot - Substitute with julienned sweet potato: Sweet potatoes add a slightly different flavor and texture but work well in stir-fries.
broccoli florets - Substitute with cauliflower florets: Cauliflower has a similar texture and can be used interchangeably with broccoli in stir-fries.
minced garlic - Substitute with garlic powder: Garlic powder can be used in place of fresh garlic, though it has a slightly different flavor profile.
minced ginger - Substitute with ground ginger: Ground ginger can be used as a substitute for fresh ginger, though it is more concentrated, so use less.
hoisin sauce - Substitute with teriyaki sauce: Teriyaki sauce has a similar sweet and savory profile, making it a good alternative to hoisin sauce.
sesame oil - Substitute with peanut oil: Peanut oil has a high smoke point and a nutty flavor, making it a suitable replacement for sesame oil.
salt - Substitute with sea salt: Sea salt can be used in place of regular salt and often has a more complex flavor.
pepper - Substitute with white pepper: White pepper has a slightly different flavor but can be used as a substitute for black pepper.
Other Alternative Recipes Similar to This Stir Fry
How To Store / Freeze This Stir Fry
- Allow the tofu and vegetables stir fry to cool completely before storing. This prevents condensation, which can make the dish soggy.
- Transfer the stir fry to an airtight container. Glass containers are ideal as they don't retain odors and are microwave-safe.
- Store in the refrigerator for up to 4 days. The flavors meld together beautifully over time, making leftovers even more delicious.
- For longer storage, freeze the stir fry. Place it in a freezer-safe container or a heavy-duty freezer bag. Squeeze out as much air as possible to prevent freezer burn.
- Label the container with the date. This helps you keep track of how long it's been stored.
- When ready to eat, thaw the stir fry in the refrigerator overnight. This gradual thawing helps maintain the texture of the vegetables and tofu.
- Reheat in a pan over medium heat, adding a splash of soy sauce or sesame oil to refresh the flavors. Alternatively, microwave on medium power, stirring occasionally, until heated through.
- Avoid refreezing once thawed, as this can compromise the texture and flavor of the dish.
How To Reheat Leftovers
Stovetop Method:
- Heat a non-stick pan over medium heat.
- Add a splash of olive oil or sesame oil to the pan.
- Once the oil is hot, add the leftover tofu and vegetables stir fry.
- Stir occasionally to ensure even heating, cooking for about 5-7 minutes until everything is warmed through.
- If the stir fry seems dry, add a tablespoon of water or soy sauce to rehydrate.
Microwave Method:
- Place the tofu and vegetables stir fry in a microwave-safe dish.
- Cover the dish with a microwave-safe lid or a damp paper towel to retain moisture.
- Microwave on high for 1-2 minutes.
- Stir the contents and check the temperature.
- If needed, continue microwaving in 30-second intervals until heated through.
Oven Method:
- Preheat your oven to 350°F (175°C).
- Spread the tofu and vegetables stir fry evenly on a baking sheet.
- Cover the baking sheet with aluminum foil to prevent drying out.
- Bake for about 10-15 minutes, stirring halfway through to ensure even heating.
- Remove from the oven once the stir fry is hot and serve immediately.
Steaming Method:
- Set up a steamer basket over a pot of boiling water.
- Place the tofu and vegetables stir fry in the steamer basket.
- Cover and steam for about 5-7 minutes, or until heated through.
- This method helps retain the moisture and freshness of the vegetables.
Essential Tools for This Recipe
Tofu press: Used to remove excess water from the tofu, ensuring it becomes crispy when cooked.
Cutting board: Provides a stable surface for slicing and dicing the vegetables and tofu.
Chef's knife: Essential for cutting the tofu into cubes and julienning the carrot.
Frying pan: Used to cook the tofu and vegetables, ensuring even heat distribution.
Spatula: Helps in stirring and flipping the tofu and vegetables without breaking them apart.
Measuring spoons: Ensures accurate measurement of ingredients like soy sauce, olive oil, hoisin sauce, and sesame oil.
Garlic press: Efficiently minces the garlic cloves for the stir fry.
Grater: Useful for mincing the ginger if you don't have pre-minced ginger.
Serving bowl: Used to serve the finished tofu and vegetable stir fry.
How to Save Time on This Recipe
Press tofu ahead: Press and cube the tofu in advance to save time during cooking.
Prep vegetables early: Slice and julienne the bell pepper, carrot, and broccoli ahead of time.
Use pre-minced garlic and ginger: Opt for pre-minced garlic and ginger to cut down on prep time.
One-pan method: Cook the tofu and vegetables in the same pan to minimize cleanup.
Batch cook: Double the recipe and store leftovers for quick meals later in the week.
Tofu and Vegetables Stir Fry Recipe
Ingredients
Main Ingredients
- 1 block firm tofu cubed
- 2 tablespoon soy sauce
- 1 tablespoon olive oil
- 1 bell pepper sliced
- 1 carrot julienned
- 1 cup broccoli florets
- 2 cloves garlic minced
- 1 tablespoon ginger minced
- 2 tablespoon hoisin sauce
- 1 tablespoon sesame oil
- to taste Salt and pepper
Instructions
- Press tofu to remove excess water, then cut into cubes.
- Heat olive oil in a pan over medium heat. Add tofu and cook until golden brown.
- Add garlic and ginger, sauté for 1 minute.
- Add bell pepper, carrot, and broccoli. Stir-fry for 5-7 minutes.
- Add soy sauce and hoisin sauce. Stir well.
- Drizzle with sesame oil, season with salt and pepper. Serve hot.
Nutritional Value
Keywords
Suggested Appetizers and Desserts for This Recipe
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