Simple Veggie & Tofu Stir-Fry

by Maria on February 3, 2012


When your body is calling out for something super healthy for dinner, and you need it to be quick and easy to throw together, consider a veggie tofu stir-fry. 

Use the Veggie Tofu Stir-Fry recipe (see below) as a guide, but try experimenting with whatever vegetables you have on hand. I usually hand pick the veggies I want, but last time I was at the market the conveniently packaged assortment of pre-cut stir-fry vegetables caught my eye. I generally don't mind washing and chopping vegetables, in fact I find it relaxing, but I knew this was going to be a busy evening, and decided to give it a try.


If you are short on time you can skip the first step of the recipe which says to drain the water out of the tofu by wrapping it in paper towels and putting it between two plates. And if you are making a smaller portion look for a smaller package of tofu, it's so convenient.

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The only thing that really takes time with this recipe is cooking the brown rice. I love my rice cooker, which has a timer that will start cooking the rice when I want it too and a warmer setting that will keep it hot until we are ready to eat. 

Veggie Tofu Stir-Fry

6 ounces firm, drained tofu (2/5 of a standard block)
2 tablespoons olive oil
1 medium onion, thinly sliced
2 garlic cloves, minced
½ cup mushrooms, sliced
½ cup red pepper, sliced
1 cup zucchini, sliced
1 cup fresh spinach, packed
2 tablespoons low sodium soy sauce
2 tablespoons water


1.  Press water from tofu by putting it in between several layers of paper towels and placing a dinner plate on top. Let sit for 15 minutes.

2.  While tofu is draining slice vegetables.

3.  Divide tofu block into 5 portions, keep 2 and freeze the unused portions in individual bags for later use. Cube the tofu (or break into chunks for a more natural look).

4.  Heat oil in a large wok or non-stick sauté pan.

5.  Add tofu and cook a few minutes on each side until golden.

6.  Add onion and garlic and cook for a minute.

7.  Add mushrooms, zucchini, and red pepper and cook 3-5 more minutes.

8.  Add spinach, soy sauce, and water. Stir well and cook 2-3 more minutes.

Nutrition Information

(For ½ of recipe) 223 calories; 13 g carbohydrates; 8 g protein; 17 g fat (2 g sat); 3 g fiber; 621 mg sodium. Exchanges: 1 lean meat; 2.5 vegetables; 4 fat. 

Side suggestions: Brown Rice. Prepare according to package directions. 


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