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Tofu and Vegetable Stir Fry



Stir frying is an easy way to prepare a quick and tasty meal. The most time-consuming part of any stir fry is preparing the veggies. If prepped ahead of time or purchased ready to cook, this recipe is done in 15 minutes.

This stir fry features tofu, which adds a creaminess to the finished dish. If your family has never had tofu and ask, “What’s for dinner?”, use my friend Laurie’s reply, “We’re having stir fry!”. And just like Laurie’s, I hope your family finds a new favorite!

Tofu and Vegetable Stir Fry (serves 6-8)

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2 tablespoons vegetable oil

1 medium onion

1-1/2 tablespoons minced garlic

2 tablespoons minced ginger

2 packages (16-ounces each) firm tofu, drained and cubed

1 large carrot, sliced

2 cups broccoli, cleaned and cut into small florets

1 yellow squash, cut lengthwise and sliced

1 cup sugar snap peas (or pea pods), trimmed

1 can baby corn, drained (in the picture above, I didn’t have any baby corn so I used sliced red bell pepper and mushrooms instead.)

1/2-1 teaspoon crushed red pepper (how spicy hot do you like it?)

2 medium green onions, thinly sliced diagonally

Sauce:

1/2 cup water, 1/2 cup rice wine vinegar, 1/4 cup honey, 1/4 cup light soy sauce

1 tablespoon cornstarch dissolved in 1/4 cup water

In a small bowl, combine sauce ingredients. Set aside.

In large skillet or wok, heat oil over medium-high heat. Stir in onions and cook for one minute. Stir in garlic and ginger, and cook for 30 seconds. Stir in tofu, and cook until golden brown. Remove with a slotted spoon to a separate plate.

Stir in carrots, broccoli, squash and peas. Add crushed red pepper. Cook until veggies are tender, 5 minutes. Return tofu to skillet.

Add sauce and bring to a simmer. Add cornstarch/water mixture. Simmer until sauce thickens. Garnish with scallions. Enjoy!

PRINTER FRIENDLY VERSION

#lunchanddinner #vegetarian

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MyPlate2Yours

Lynn Dugan

Registered Dietitian / Chef
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©myplate2yours