Healthy Stir-Fried Tofu with Vegetables in a Wok

Stir-Fried Tofu with Vegetables is a dish that incorporates the best of both worlds: healthy ingredients and delicious flavors. Originating from Asian cuisine, stir-frying in a wok pan ensures that the vegetables remain crisp and the tofu absorbs all the fantastic flavors.

What makes this recipe special is the use of a wok pan, which requires less oil, making the dish lighter yet still satisfying. I’m very happy to share this recipe with you because it’s not only easy to make but also a great way to enjoy a nutritious meal.

Ingredients Needed

Here are the essential ingredients you’ll need:

• 1 tbsp of vegetable oil
• 14 oz of firm tofu, cubed
• 1 cup of bell peppers, sliced
• 1 cup of broccoli florets
• 1 cup of snap peas
• 1 medium carrot, julienned
• 2 cloves of garlic, minced
• 2 tbsp of soy sauce
• 1 tbsp of hoisin sauce
• 1 tbsp of oyster sauce (optional)
• 2 tsp of sesame oil
• 1 tsp of freshly grated ginger
• 1 green onion, chopped
• 1 tbsp of sesame seeds (optional)

Substitutions and Variations:

• You can substitute firm tofu with extra firm tofu for a meatier texture.
• Swap out vegetables based on your preference or what’s in season, such as zucchini or mushrooms.
• For a gluten-free option, use tamari instead of soy sauce.

Preparation Steps

Preparing the Ingredients

1. Tofu: Drain and press the tofu to remove excess moisture. Cut into 1-inch cubes.
2. Vegetables: Wash and slice the bell peppers, broccoli, snap peas, and carrots. Mince the garlic and grate the ginger.
3. Sauces: Mix the soy sauce, hoisin sauce, and oyster sauce together in a small bowl.

Total preparation time should be around 15 minutes.

Prepping the Wok

Make sure your wok is clean and dry before heating. Preheat the wok over medium-high heat to ensure even cooking.

How to Make Stir-Fried Tofu with Vegetables

1. Heat the Oil: Add 1 tbsp of vegetable oil to the preheated wok and swirl it around to coat the bottom and sides.
2. Cook the Tofu: Add the cubed tofu to the wok. Stir-fry for 5-7 minutes until all sides are golden brown. Remove the tofu from the wok and set aside.
3. Stir-fry the Vegetables: Add a little more oil if needed. Toss in the garlic and ginger first and stir-fry for about 30 seconds until fragrant. Then add the bell peppers, broccoli, snap peas, and carrots. Stir-fry for about 5-7 minutes until the vegetables are tender but still crisp.
4. Combine Tofu and Sauces: Return the tofu to the wok. Pour in the mixed sauces. Stir well to coat all the ingredients. Cook for another 2 minutes until the sauce thickens slightly and everything is well mixed.
5. Finish with Sesame Oil: Turn off the heat and add 2 tsp of sesame oil. Stir well to combine. Optionally, sprinkle with sesame seeds and chopped green onions.

Essential Note: Always keep the ingredients moving while stir-frying to prevent burning and ensure even cooking.

Also see: Easy Spicy Shrimp and Bok Choy Stir-Fry

Tips and Tricks for Perfect Stir-Fried Tofu with Vegetables

– High Heat: Use high heat for quick cooking, which helps to retain the crunchiness of the vegetables.
– Don’t Overcrowd: Avoid overcrowding the wok, as it can cause the ingredients to steam rather than stir-fry.
– Prepare Everything First: Have all your ingredients prepped and ready before you start cooking. Stir-frying is a quick process.

Common Mistakes to Avoid

– Not Draining Tofu Properly: Ensure tofu is thoroughly drained to prevent it from falling apart.
– Overcooking Vegetables: Stir-frying is about maintaining the crunch and freshness of the vegetables.
– Using Cold Wok: Make sure your wok is preheated to get the best stir-fry result.

Serving Suggestions

What to Serve with Stir-Fried Tofu with Vegetables

– Rice: Serve over steamed jasmine or brown rice for a complete meal.
– Noodles: This stir-fry also pairs well with noodles like soba, rice noodles, or udon.
– Salad: Complement with a simple side salad for added freshness.

Storing and Reheating Leftovers

– Storing: Store in an airtight container in the refrigerator for up to 3 days.
– Reheating: Reheat gently in a wok or skillet over medium heat, adding a splash of water if needed to maintain moisture.

The Bottom Lines

Making Stir-Fried Tofu with Vegetables in a wok pan is straightforward and rewarding. The blend of crispy veggies and flavorful tofu makes this dish a nutritious choice, and the wok ensures everything cooks quickly and evenly.

Give this recipe a try and enjoy a delightful and healthy meal in no time. Don’t forget to share your experience and any variations you might try!

For more delicious wok pan recipes, stay connected with Kit Yum.

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