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Roasted Tofu Stir Fry Recipe

Roasted Tofu Stir Fry Recipe


Tofu seems to be one of those ingredients that polarizes people — and I think I know why. It's quite simple actually; it's a matter of how the tofu is prepared before it is cooked.

Tofu acts like a blank canvas in both texture and flavor. The first trick is to cut the tofu into small cubes and then roast it — this is to give the tofu a crisped exterior so it's ready to soak in the flavors of the sauce it's cooked with.

As those of us with a gluten intolerance and sensitivity know, eating Asian foods can be challenging. This recipe requires only one easy swap out — soy sauce — for a great quality wheat-free tamari. My favorite stir fry is made with a dark, spicy, well-balanced sauce with mushrooms and asparagus. Lucky for us, it is spring and asparagus is in season. Having all the ingredients prepared and ready to go makes this dish an easy and fast meal since it cooks so quickly.

Click here to see 10 Vegetarian Recipes.

Ingredients

  • One 14-ounce package extra-firm tofu, cut into 1-inch cubes
  • 1/3 cup Gluten-Free San J reduced sodium tamari sauce
  • 1 tablespoon brown sugar
  • 2 tablespoons mirin/rice wine
  • 2 tablespoons rice vinegar
  • 1 teaspoon chile sauce
  • 2-3 garlic cloves, minced
  • ½ teaspoon fresh ginger, minced/grated
  • ¼ teaspoon white pepper
  • ½ teaspoon five spice seasoning
  • 1 teaspoon cornstarch
  • 1 tablespoon vegetable oil
  • About 6 mushrooms, sliced
  • 1 bundle asparagus, fibrous ends cut off, cut into 1 ½ pieces

Directions

Heat oven to bake/roast to 400 degrees. Spray a baking sheet or jelly roll pan lightly with non-stick spray. Evenly space out the tofu cubes onto the sheet/pan. Cook in oven until the tofu turns lightly golden, about 20 minutes.

In a measuring cup, combine the tamari sauce, brown sugar, wine, vinegar, chili sauce, garlic, ginger, white pepper, five spice, and cornstarch with a spoon until combined. Heat a wok over medium-high heat. Put in the oil, followed by the sauce. Cook, stirring occasionally, and simmer for about 5 minutes. Add the sliced mushrooms and cook for about 2 minutes while stirring. Add in the cut asparagus, and cook, stirring, for about 1 minute. Add in the roasted tofu and cook with stirring for another minute or two.

Serve with any rice of your choice. It goes well with millet or quinoa too.


Home-Style Tofu Stir-fry

Like many Asians, I don’t think I can go a week without eating tofu, and I know Sarah is the same–that girl loves the stuff. This homestyle tofu stir-fry is my go-to recipe to satisfy any tofu craving. It’s called homestyle tofu for very good reason (at least in our house) because it’s been on our meal rotation for many, many years now.

The dish does have pork in it, but for all you vegetarians and vegans out there, don’t pass on this dish! It’s easy to replace the pork with diced mushrooms or bell peppers to make this into a tasty vegetarian/vegan dish. The cooking process and spices are the same. If you don’t eat pork, you can also feel free to substitute ground chicken.

By the way, since the tofu is pan-fried first in this recipe, I’ll take this opportunity to share another cooking tip on pan-frying. We used to use non-stick pans. I would buy one, use it for a few months, and once it would inevitably get scratched up beyond safe use, I would replace it with another new one.

I think I have thrown out no less than a dozen non-stick pans over the years. This was our standard rigamarole until one day, I watched an episode of Pioneer Woman and listened to her talking about her cast-iron pan long story short, we’ve been hooked ever since. How right was she?! When used correctly, a cast-iron pan works so much better than a non-stick pan, not to mention it lasts a lifetime or two.

Here is my quick tip: when pan-frying, I first heat up my cast-iron pan till it starts to smoke (by the way, this method does not apply to a non-stick pan, which cannot be heated too high), add the oil (the hot pan heats the oil very quickly at this point), add the tofu, lower the heat to medium, and let cook for about 3 minutes before flipping and frying the other side. This cooking method works really well in a wok, too!


Tofu stir fry recipe

Easy Tofu Stir Fry recipes. Crispy tofu with red bell pepper, bell pepper, or any fresh vegetables you love. This stir fry is healthy and can be eaten with rice, or on its own.

HOW DO YOU MAKE TOFU STIR FRY?
To Prepare Tofu:
Drain the tofu. Wrap each block in a double layer of paper towels and pat dry, pressing down on the tofu lightly to squeeze out excess moisture.
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 the tofu is lightly golden brown on most sides. Set aside.
cook vegetables. Add the carrots to the pan and cook for 2-3 minutes or until just tender. Add all the vegetables (bell peppers, onions, ). Saute on medium-high heat until they are cooked, but still semi-crispy.

While they are cooking, continue to prepare the sauce. Combine all the sauce ingredients in a bowl and whisk together.
After the veggies are cooked, Mix your tofu and veggies with a sweet and savory sauce,
Toss the vegetables and tofu with the sauce until well coated.
Simmer on medium or medium-high heat and mix frequently until the sauce is thick.

Best tofu stir fry recipe

Flavorful tofu and veggie stir fry! The tofu if loaded with the sesame-ginger flavor and is crispy without frying!


Thai Tofu Stir-Fry with Spicy Peanut Sauce

1/2 cup chunky peanut butter
1/2 cup water
2 tablespoons soy or tamari sauce
1 tablespoon sherry, optional
1 teaspoon lemon juice
1 tablespoon brown sugar
1 pound extra firm tofu
2 tablespoons peanut, coconut or vegetable oil
2-4 cloves garlic, minced
1-3 teaspoons crushed red pepper
3 -4 cups stir fry veggies
(I used broccoli, sugar snap peas, water chestnuts, baby corn, bok choy, red peppers and carrots)
1-2 tablespoons spicy Thai chili sauce

1. The night before preparation, in a small bowl blend peanut butter, water, soy sauce, sherry, lemon juice, and brown sugar. (I heat the peanut butter in the microwave prior to adding other ingredients to "liquefy" the peanut butter. It blends much easier that way)
2. Marinate the tofu in 1/2 the peanut sauce over night. Cut the tofu into thin strips length wise and then in half width wise. This coats the tofu nicely for pan searing the next night. Reserve the other 1/2 the marinade to pour over the stir fry.
3. In a large skillet or wok, heat the oil over high heat. Add the garlic and crushed red pepper, stir fry 30 seconds. Add the marinated tofu being sure to include as much of the marinade as possible (a lot of it will be absorbed by the tofu). Sear the tofu on each side (about 5-10 minutes each side).
4. Add veggies and stir fry until they just begin to soften but are still a little crunchy (about 5 minutes). Stir in the other 1/2 of reserved peanut sauce and chili sauce until sauce is smooth. (about 3-5 minutes) Serve and enjoy! Yummy!


Related Video

This was a really amazing dish! The flavors appealed even to my two little boys. I actually did not have any bell peppers, chestnuts or baby corn, but I substituted with broccoli, cauliflower, carrots. The tofu was delicious cooked this way because it had this really nice crispiness to it which is great when you eat something like tofu. I also used soba noodles. Yum!

I thought this was great, but I had to add chicken because by the time the tofu was done and set aside it was immediatley gobbled up. I think the chicken inhanced the recipe though. Also I didn't add the orange zest, the corn or the chestnuts because I got lazy at the end but I think they would be a great addition.

The white miso paste left white little bits all over the food.

This recipe is rather simple and I have done similar things with tofu myself. It is one of those, "preference type things where you can play around with it and come up with something to each persons liking.

Not bad for a tofu recipe. Obviously the two previous reviewers have not made the recipe at all. I don't understand the hatred that they spewed forth.This is a dish that can easily be added to based on your preferences for spiceness, herbs, etc.

I will give making tofu this way a try, but otherwise this looks pretty uninspired. It's this kind of dish that scares people away from tofu and other veggie dishes.

If you want to pep up the flavor try adding a few drops of hot pepper oil

BORING. There are so many better ways to cook with tofu. And why was this one chosen for recipe of the day? Please have better consumer testing BEFORE listing recipes!

I had high hopes for this recipe but it was just okay and it took me awhile to chop everything. The tofu actually tastes great though, I might just fry it up like that instead of a chicken cutlet type dish..


Recipe Summary

  • 1 tablespoon olive oil, or as needed
  • 3 cloves garlic, minced
  • 1 yellow squash, cut into bite-size cubes
  • 1 zucchini, cut into bite-size cubes
  • 1 (12 ounce) package extra-firm tofu, cut into bite-size cubes
  • ¼ cup brown sugar
  • 3 tablespoons soy sauce
  • 1 tablespoon sriracha sauce
  • salt and ground black pepper to taste

Heat olive oil in a large skillet or wok over medium-high heat. Cook and stir garlic in hot oil until just fragrant, about 30 seconds. Add squash and zucchini, cook and stir until vegetables soften, about 7 minutes. Transfer squash mixture to a bowl.

Place skillet back over medium-high heat, place tofu pieces in the skillet, and top with brown sugar and soy sauce. Cook and stir until each side of tofu is golden brown, 3 to 5 minutes.

Return squash mixture to the skillet cook and stir until heated through, about 3 minutes. Stir in Sriracha sauce and season with salt and black pepper.


Related Tofu Recipes:

I hope you like this tofu stir fry as much as we do around here.

If you give it a try, I’d love to know what you think about it. Just leave me a comment and a star rating below. Your comments really make my day!

You like my recipes and want to see more? Then follow me on Facebook, Instagram, or Pinterest!


Sichuan Bok Choy Tofu Stir-Fry

Guys, it’s officially 2017 and I’m so excited.

I love when the calendar restarts each January because it feels like a fresh start. I don’t “spring clean” like most people do. Instead, I go crazy the first few weeks of January and rearrange all the furniture.

This year I have this crazy idea to turn my front sitting room into a comfy floor lounge area. What is a comfy floor lounge area, you ask?

Well, it’s a technical term that I just made up for a room that is filled with floor cushions, pillows, beautiful textiles, low tables, and lots of plants. Something like this or this or this.

I’m a little obsessed with Flea Market Fab and every time I see her Instagram posts I lose my mind.

Last night I went WAY down the rabbit hole and found myself *this close* to bidding on an antique Persian rug on eBay.

There was a point to all of that, but I seem to have lost it somewhere.

Oh! The new year and starting fresh and all that.

Right. So who’s ready for some food that isn’t ham + potatoes + roasted vegetables??

I spent 2016 as a vegetarian and during that time I developed a sincere love for tofu. I truly crave the stuff now.

It took me a bit to figure out how I like it prepared… which as it turns out is crispy on the outside, soft on the inside, and slathered in sticky sauce.

I’m absolutely in love with this simple dish of pan-fried tofu, stir-fried bok choy, and a sweet-and-spicy Sichuan pepper sauce.

You can use either regular or “baby” bok choy for this recipe. If you have a hard time finding bok choy, substitute Chinese cabbage (sometimes called Napa cabbage).

It is not hard to learn how to cook bok choy, just make this recipe once and you will be an expert!

The Sichuan peppercorns add a tongue-tingling element to the dish.

You might be able to find them in a well-stocked grocery store, but you can also find them here on Amazon.

If you’re in a pinch you could replace them with regular old red pepper flakes (or leave them out if you don’t like spicy!).

You could absolutely serve this tofu bok choy stir fry as a main course with some steamed rice, or make a feast of vegetarian Chinese dishes.

Only half of this vegan bok choy recipe is featured in the photos because I ate the rest. My bad.


15-Minute Tofu Stir-Fry

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

This tofu stir fry recipe packs a lot of flavor, protein, and veggies into one satisfying and healthy dish! Get your paper towels ready because the delicious stir fry sauce will tempt you to eat it as is! If you are watching your salt intake, you can use low sodium soy sauce instead. If you’re allergic to soy or gluten, you can use coconut aminos which can usually be found at your local Whole Foods or Trader Joe’s. Among my stir fry recipes, this is one of the easiest and tastiest.

When you stirfry tofu, you want to make sure the pan is hot. Tofu takes on the flavor of the sauce ingredients it sits in, so whether you use a garlic sauce or my tasty sauce mix, you’ll want it to be firm enough to handle it. A couple of drips of sesame oil will give it a nutty toasted flavor. The tofu cubes should hold their shape, creating an interesting mix of textures and flavors when mixed with different vegetables. You can also throw everything into an instant pot for a braised version.

This tofu recipe can be stored for leftovers and goes great on top of brown rice. If you’re looking for an even healthier keto option, then try it on top of riced cauliflower. Feel free to add bell peppers, baby corn, snap peas, shredded carrots, and even broccoli for different flavors. You could make a large batch to be portioned out for weeknight meals or lunch prep.

If you enjoyed this tofu stir fry recipe, please send me a message or drop me a comment below. I would love to hear how my recipes have changed your ideas of what healthy food could be. To me, nothing is more important than making it easy for you to reach your weight loss and fitness goals while also eating tasty and filling food. Be happy and healthy!


Ingredients

Stir-fries are all about cooking quickly and over high heat, so the key to success is prepping your ingredients beforehand so you’re ready to go.

Cut 14-oz. block of tofu into 1x¼" pieces. Place pieces on a paper-towel lined plate and press a paper towel over top of pieces to absorb excess water.

Remove any dirt from 1 lb. mushrooms with a damp paper towel and tear into 1" pieces.

Trim root ends of 6 scallions, then slice them crosswise into 1" pieces.

Peel 2-inch piece ginger with a spoon and thinly slice crosswise.

Toss tofu, 1½ tsp. cornstarch, ½ tsp. red pepper flakes, a pinch of salt, and 1 Tbsp. soy sauce in a medium bowl.

Stir 2 Tbsp. vinegar, 2 Tbsp. wine, and remaining 2 Tbsp. soy sauce in a small bowl.

Heat 1 Tbsp. oil in a large skillet, preferably nonstick, over medium-high. When oil is shimmering and slides quickly across surface of pan, add mushrooms, scallions, and ginger and cook, tossing often, until mushrooms and scallions are browned in spots and mushrooms are tender, 5–7 minutes. Season lightly with salt and transfer to another medium bowl.

Heat 1 Tbsp. oil in same skillet over high. When oil is shimmering again, add tofu mixture and arrange in a single layer in skillet. Cook, undisturbed, until tofu is browned on first side, about 2 minutes. Add a touch more oil if skillet is very dry or tofu is sticking, then turn pieces and continue to cook, undisturbed again, until second side is browned, about a minute or two longer. If your skillet isn’t nonstick, you might need to loosen the tofu by scraping skillet with a spatula.

Add wine mixture and mushroom mixture back to skillet. Cook, tossing briskly, until sauce is thickened and all ingredients are coated, about 30 seconds. Remove from heat. Taste and season with salt, if needed.

Serve stir-fry over rice. Top with sesame seeds.