This Tofu Stir Fry Recipe can be put together in just 15 minutes. It is my go to recipe at the end of the week! I use up any remaining vegetables in the fridge and dinner is ready faster than I could order delivery!
Chop, Chop, Chop… are you a fast chopper? If so, you may even be able to do this in less than 15 minutes! Sometimes we just need a fast and healthy dinner idea that can be thrown together so we can get a minute to relax!
This Clean Eating recipe for a 15-minute vegetable stir fry recipe is exactly that! I added some baked tofu (recipe to come) which does add some extra time to the recipe.
If you don’t have time to prepare the tofu, just skip that part and use fresh tofu. It will be more delicate, but more on that later…
The Secret to Perfect Stir Fry Vegetables
So there is actually one secret to perfect stir fry vegetables. Are you ready? Cut the vegetables into uniform pieces.
This way they will all cook evenly! No one wants a stir fry where the carrot is still crunchy while the broccoli is mushy and overcooked (trust me, no one wants to serve that either!). The best way to ensure the vegetables all cook at the same time is to cut them to the same size.
Some vegetables like celery will need to be added at the end of the stir fry since these will cook quicker and you will want to keep them bite-sized. Other than that, a tofu stir fry is easy!
How to Make Tofu Stir Fry Without it Falling Apart
Have you ever wondered how Asian restaurants are able to make tofu stir fry without having the tofu fall apart? Well, I have too! The first trick is to start with firm tofu.
When you go to the store, you will see several options for tofu. From silken to extra firm. Silken tofu is typically used in desserts and rarely for anything else since it falls apart easily.
How to Make Baked Tofu
Extra firm is dense and holds its shape. It could be used in this recipe but it is a little too dense and dry for my preferences. I stick to the Firm tofu. If you can find the sprouted soybean tofu, that is an added bonus since it has extra nutrition!
The second trick is to Bake the tofu first. This gives it a nice outer crust that holds the tofu together. It also helps any sauce stick to the tofu…and it’s delicious! Be sure to check out my post on: How to Bake Tofu in the Oven
The Secret Easy Stir Fry Sauce
So there is a secret in Asian cooking. When in doubt, use Oyster Sauce. If this is news to you, it may sound crazy!
But so many Asian dishes use Oyster sauce. In fact, once you taste it, you will start to notice it in a lot of the dishes you already eat. It is salty so you won’t even need to add salt to your dish.
It is low on the food-map for those concerned with that and yes, Oyster Sauce is considered Clean Eating. So it’s perfect for almost everyone!
How to Make Tofu Stir Fry – Clean Eating Recipe
If you are using fresh tofu (not baked tofu – fresh would be straight from the container). Drain it, cut the tofu to square pieces and place the squares on a dishcloth to drain while you chop the vegetables.
Chop the vegetables into bite-sized, uniform pieces. In this recipe, we used mushrooms, red bell peppers, and zucchini but feel free to use whatever vegetables you have on hand.
Putting it all Together
Start by heating 3 Tablespoons of oil in a large pot or saute pan. Add vegetables and stir fry for about 5-10 minutes or until your desired doneness. Add 3 Tablespoons of Oyster Sauce and mix it evenly into the vegetables. Taste the vegetables and add more Oyster Sauce, as needed. Gently mix in the tofu and serve!
Are you serving this to Guests? Or perhaps your family is looking for something sweet after tofu. Consider these recipes for dessert!
- 3 Tablespoons Olive Oil
- 14 Ounces Tofu, Extra Firm
- 1 Cup Mushrooms, Chopped
- 1 Cup Red Bell Pepper, Diced
- 1 Cup Zucchini, Diced
- 3 Tablespoons Oyster Sauce, + More Per Taste
- Heat the Olive oil in a large pot or saute pan
- Add the Mushrooms, Bell Pepper and Zucchini to pan
- Saute the vegetables for 5-10 minutes or until desired doneness
- Add 3 Tablespoons of Oyster Sauce and mix evenly. Taste a vegetable and add more Oyster Sauce as needed
- Gently mix in the tofu. Be gentle or the tofu will crumble
- Serve and Enjoy!
Nutrition Information:Yield: 4 Serving Size: 4 Servings
Amount Per Serving: Calories: 205Saturated Fat: 1gSodium: 378mgCarbohydrates: 7gFiber: 2gSugar: 3gProtein: 10g