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A tofu-veggie stir fry made tasty with a simple technique that gives the tofu perfect texture and flavor. Serve over rice or on its own for a healthy and delicious weeknight meal. Once it's golden brown and a bit tough and firm, remove from the oven set it out to dry a bit more while you prep your vegetables.
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Alright, don’t linger, let’s course of action this vegetable tofu stir fry formula with 19 substances which are surely easy to find, and we have to process them at the very least through 4 ways. You should commit a while on this, so the resulting food could be perfect.
Ingredients of Vegetable Tofu Stir Fry:
- You need for Main Ingredients
- Prepare 16 oz for Broccoli
- Need 2 cup of Tofu (drained, pressed, thin "domino" sized cut)
- Make ready 1 cup Red Onion
- You need 1 cup of Sweet Onion
- Give 1 cup of Shredded Carrots
- Get 2 cup - Sliced Mushrooms
- Make ready 4 stock Cut Asparagus
- Need 2 cup of Snap Peas
- Prepare for Spice to Make it Nice!
- Make ready 2 cup for Soy Sauce for Tofu marinade
- Take 1/4 cup - Red Wine or cooking wine
- Prepare 3 tbsp - lemon juice (juice or real lemon)
- Need 2 tbsp of to 4 tablespoons of Olive Oil for Wok or Pan to fry
- Take 2 dash of Garlic (fresh or dried)
- Take 2 dash Salt, Garlic Salt, Lemon Pepper, etc..
- Give - Optional
- Provide 8 oz for Cooked White Rice
- Provide 3 cup of for meat-atarians Cooked Boneless Chicken or Cooked Bacon (cut)
Stir-fried tofu is not, perhaps, at the top of your list of scintillating weeknight dinners. But in its own humble, unassuming way, tofu can be downright sexy. Give it some time by itself in a hot wok, and you'll get golden edges and bouncy texture that will surprise you with its ability to make you swoon. Tofu stir-fries make a great vegetarian and vegan meal on busy weeknights and range from basic tofu and vegetables to Thai dishes with lemongrass.
Vegetable Tofu Stir Fry instructions:
- Drain tofu by wrapping it between a few paper towels & something with weight for 20-30 mins (ie, glass baking pan, phone book, heavy pan). may want to place wrapped tofu between 2 paper plates while draining to minimize mess
- Once tofu is drained, cut 2 cups worth. Slices should look like slim dominoes. Pour soy sauce in a small bowl & marinate/soak tofu for 20-30 mins.
- Heat wok/pan with olive oil at medium heat. First add TOFU (drained from soy sauce) with fresh thinly sliced garlic if have and cook for 2-3 mins…making sure to cook both sides of tofu slices. Next add Snap Peas, both Onions, Broccoli, Asparagus, Mushrooms, & Carrots. Add Red Wine & Lemon Juice as needed while stir frying all ingredients together. Cook for approx 5-7 mins on medium heat/fire. Turn off heat, add a little sea salt or garlic salt.
- Serving Suggestions: Can be put over rice &/or add cooked chicken or cooked bacon.
This tofu and vegetable stir-fry is super simple, calling for nothing more than greens, garlic, mushrooms, soy sauce, sesame oil, and, of course, tofu. This stir-fry is colorful, flavorful and loaded with nutrients. Tofu is a great alternative protein that is a great source of calcium and vitamin E. Stir-fries are like salads: you can put almost whatever in it and it will be a quick, healthy, delish meal. I've put in my favorite veggies into this recipe, but please feel free to substitute whatever hearty vegetables you have on hand.
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