Meatless Monday: Vegetable and Tofu Stir Fry

August 22, 2011

Tofu stir fry is a simple dish that can be prepared in under 30 minutes (chopping veggies included).  The beauty of this dish is that it is more of a method rather than a recipe.  You can choose whatever protein and vegetables you like.  The key to stir frying is speed and the order of ingredients.  When stir frying, it is important to keep your ingredients moving because you don't want them to burn. You always want to cook those ingredients that take the longest first.  If you are using animal protein (chicken, beef, fish etc..) , cook that first and set aside before adding the vegetables.  Follow these tricks and you'll be an expert "stir fryer" in no time.

Vegetable and Tofu Stir Fry


1 block firm tofu

1 clove garlic, crushed

3 cups carrots, julienned

1 cup onion, sliced

1 pound cauliflower, lg. pieces

1 1/2 teaspoons fresh ginger, grated

1 teaspoon oil

3/4 pound zucchini, sliced

1 cup celery, sliced

1/4 teaspoon salt


Hot sauce to taste (like sriracha)

2 Tbs oyster sauce

Soy sauce to taste

2 Tbs sesame oil



Cube tofu and place on a baking sheet. Season to with salt and pepper. Bake in 350 degree oven until lightly browned and moisture is removed about 20 minutes.  In the meantime, prepare vegetables.

Saute garlic in hot oil. Add carrots and zucchini and stir fry for 5 minutes. Then add onions, celery and ginger; stir fry another 5 minutes. Add cauliflower. Stir fry until heated through. Add tofu and sauce. Check for seasoning.


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