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A good tofu stir fry recipe can absolutely change your life. And here at vegan.io we have an easy and flavourful one that you will want to add to your recipe book without a doubt.
Life-changer might sound a bit too much when we are just talking about a tofu stir fry recipe. But let me elaborate on that. Stir fry might be one of the easiest, most sought out recipe there is. A lot of us heavily rely on stir fries to feed ourselves on a regular basis.
So, having a good stir fry recipe that's quick, simple, healthy and delicious is a big deal. You don't have to worry about where will you be getting all your nutrients from. Also, it is great to have go-to recipes that tick all the boxes, it saves you a ton of time and energy.
Our tofu stir fry is all about the vegetables and the sauce you use. We want to have all sorts of veggies that will provide a good variety of nutrients. And the sauce needs to bring together all the flavours of those veggies. The tofu will add more nutrients and protein but it's not the most flavourful thing in the world.
Actually, tofu can be a bit tricky, if it's not fried properly it's just a tasteless squishy thing. I know. I'm not really selling it. But what I'm really trying to say here is that in order to get the most out of tofu you need to make sure it is thoroughly cooked, fry it for about 10 minutes. It might seem like quite a bit of time but it is really worth it.
We also have broccoli, red bell pepper, scallions and a little bit of ginger in our tofu stir fry. As you can see it is very simple, but we have all sorts of colours in there. And the more colours we can sneak on our plate the bigger the variety of nutrients we get.
The sauce is also very simple and we are making it from scratch. A lot of people like to buy the premade stuff at the store but after looking at the labels of quite a few I've kinda given up. There's usually a lot of sugar in them, some include fish or shrimp paste and don't even get me started on the number of preservatives they contain.
It's very easy to make a good stir fry sauce at home so I rather do that. This one has a good sweet, sour and salty balance that goes perfect with the veggies. We need maple syrup, soy sauce, sriracha sauce, and a bit of corn starch to make it thicker.
The recipe is not complete without a serving of brown rice on the side. This will make our tofu stir fry a whole balanced meal packed with all the nutrients your body needs. It's a simple and delicious recipe and it will take you less than 30 minutes to make. Such a perfect deal!
For the rice
For the stir fry
For the sauce
For the garnish
|Amount Per Serving|
|Calories 507||From Fat 101|
|% Daily Value*|
|Total Fat 11g||17.2%|
|Saturated Fat 2g||8%|
|Trans Fat 0g|
|Total Carbohydrate 80g||26.6%|
|Dietry Fiber 8g||30.9%|
|Vitamin K2 0µg||0%|
|Vitamin A 2150.12IU||43%|
|Vitamin B-12 0µg||0%|
|Vitamin B-6 0.77mg||38.3%|
|Vitamin C 127.77mg||213%|
|Vitamin D 0IU||0%|
|Vitamin E 2.23mg||7.4%|
|Vitamin K1 127.42µg||159.3%|
|Folic Acid 0µg|
|Pantothenic acid 1.84mg||18.4%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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