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Tofu Vegetable Stir Fry

Easy Versatile Tofu Recipe: Veggies, Spices, Tofu, Coconut Milk

Tofu Veggie Stir Fry

Tofu Vegetable Stir Fry: We make this easy versatile tofu recipe often, with variations depending what's on hand. We always have coconut milk on hand!

Vary the spicing to your taste, and work with the veggies you've got. Being 'in the moment' is the nature of stir fries! And tofu is highly adaptable. Feel free to substitute beans if you're out of or not into tofu.

Serve tofu veggie stir fry with rice, noodles, couscous or quinoa.

4 Servings

Total Prep & Cook Time: 30 Min

Nutrition Data Per Serving, 200g: 294 cal, 16g carb, 24g fat, 278mg sodium, 4g fiber, 12g protein, low Cholesterol, good source Vit A, C, K, Calcium, Magnesium, Manganese, Copper. Estimated Glycemic Load 6

Ingredients:

  • 1/2 lb (more if you like) or 1/2 block extra firm tofu
  • 1/4 cup cashew pieces
  • 1 Tbsp cooking oil (I use olive, but any kind will do)
  • 1 tablespoon minced fresh ginger
  • 1 - 2 cloves garlic, minced
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  • 1/2 jalapeno, seeded and minced
  • 1 tsp brown mustard seeds
  • 1 lg carrot, peeled and thinly sliced
  • 2 small zucchinis (no more than 6 inches long)
  • 1 bunch baby bok choy (stalks and leaves), rinsed and sliced crosswise
  • 4 Tbsp minced fresh parsley or cilantro
  • 1 Tbsp curry powder or to taste
  • 1 Tbsp soy sauce or to taste
  • 1/2 cup coconut milk, light or regular
  • 1/2 cup water or stock

Directions:

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  1. Cut the tofu into slices about 1 x 2 inches. Place in a bowl, stir in soy sauce, and set aside
  2. Heat oil on low in a stir-fry pan, sauté pan, or deep skillet
  3. If you want fried tofu, start it now on medium heat in a separate skillet, and set aside when golden brown on both sides
  4. If you're serving the stir fry with a grain or noodles, start cooking now so it'll be done when you the stir fry is finished
  5. Mince the garlic, ginger and jalapeno. Skip this step if you're using dried ginger, garlic and chili powder
  6. Peel and slice the carrot thinly
  7. Half the zucchini lengthwise, slice thinly on the diagonal, and set aside
  8. Wash, shake dry and slice the bok choy thinly crosswise - stems and leaves
  9. Add the ginger, garlic, jalapeno, carrot, cashews and mustard seeds to the pan, turn up the heat a bit, and stir fry until the carrots are slightly cooked and the cashews a little brown
  10. Add the zucchini and stir fry until it starts to get limp
  11. Add the bok choy and stir fry until it wilts
  12. Add the curry powder, and other dry spices if using, and stir fry briefly
  13. Stir in tofu, water and coconut milk, salt and pepper to taste
  14. Add the parsley, cover and cook on low for five minutes to blend the flavors
  15. Adjust seasonings to taste, and serve with your choice of grains, noodles or flatbread

Recipe Tips:

If I don't have coconut milk, I'll make a sauce with chick pea flour (besan), hummus or tahini, or good old cornstarch. Or skip the sauce.

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Sometimes I add cashews or almonds, and more or less tofu, or sometimes I fry the tofu. Sometimes I use different greens or no greens, sometimes peppers, green beans, or winter squash. We eat it with brown or white rice, any kind of noodles (soba noodles in the picture), couscous, quinoa, flat bread...or solo.

I almost always use fresh ginger and garlic, and sometimes jalapeno. Using dried substitutes is fine.

Recipe Comments & Questions:

Q: My husband and I have never tried tofu. He has high cholesterol so I worry about using the coconut milk in this recipe. What do you think? It really sounds good. Thanks - Howdine H.

A: There has been some debate lately about whether coconut oil actually raises your cholesterol or clogs your arteries. Dr. Michael Greger seems to think so. I suggest you use lite coconut milk in this recipe, and maybe less of it. You could also thicken with 1 Tbsp corn starch or arrowroot starch dissolved in 1/4 cup water, add some veggie broth and skip the coconut milk - Savvy Veg

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