Looking for a delicious and quick vegetarian dish? Our Yellow Squash and Tofu Stir Fry is the perfect solution. Combining yellow squash, zucchini, and tofu, this beautifully colored dish is not only healthy but also packed with flavor. Whether you’re a vegetarian or simply looking to incorporate more plant-based meals into your diet, this recipe is sure to become a favorite.
Table of Contents
The Best Yellow Squash and Tofu Stir Fry
This Yellow Squash and Tofu Stir Fry is a testament to how simple ingredients can come together to create something truly special. With just the right amount of sriracha for a bit of heat, and a touch of brown sugar to balance the flavors, this dish is both satisfying and delightful.
Notes on Ingredients
- Yellow Squash and Zucchini: These vegetables add a wonderful texture and color to the dish. Make sure to cut them into bite-size cubes for even cooking.
- Tofu: Extra-firm tofu works best as it holds its shape during cooking. Press it to remove excess moisture before cutting into cubes.
- Garlic: Freshly minced garlic provides a fragrant base for the stir fry.
- Brown Sugar and Soy Sauce: These ingredients create a savory-sweet glaze for the tofu.
- Sriracha Sauce: Adds a spicy kick. Adjust the amount to your taste preference.
- Olive Oil: You can substitute with butter if desired, but olive oil keeps the dish lighter and healthier.
How to Make Yellow Squash and Tofu Stir Fry
- Prepare the Vegetables and Tofu: Cut the yellow squash, zucchini, and tofu into bite-size cubes.
- Cook the Garlic and Vegetables: Heat olive oil in a large skillet or wok over medium-high heat. Add the minced garlic and cook until fragrant, about 30 seconds. Add the squash and zucchini, and cook until softened, about 7 minutes. Transfer the vegetable mixture to a bowl.
- Cook the Tofu: Return the skillet to medium-high heat, add the tofu cubes, brown sugar, and soy sauce. Cook, stirring frequently, until the tofu is golden brown on all sides, about 3-5 minutes.
- Combine and Season: Return the squash mixture to the skillet. Stir to combine and cook until heated through, about 3 minutes. Add sriracha sauce, salt, and ground black pepper to taste. Serve hot.
How to Serve Yellow Squash and Tofu Stir Fry
This stir fry is perfect on its own, but you can also serve it over steamed rice or quinoa for a more substantial meal. Garnish with fresh herbs like cilantro or green onions for an extra burst of flavor.
How to Store Yellow Squash and Tofu Stir Fry
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat or in the microwave until warmed through. Avoid freezing as the vegetables may become mushy upon thawing.
Nutrition Information
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 248.85 kcal | 12% |
| Total Fat | 11.15 g | 16% |
| Carbs | 23.88 g | 9% |
| Sugars | 18.42 g | 20% |
| Protein | 14.99 g | 30% |
| Sodium | 1303.68 mg | 65% |
| Fiber | 3.13 g | 11% |
| Saturated Fat | 1.56 g | 8% |
| Trans Fat | 0 g | – |
| Monounsaturated Fat | 5.07 g | – |
| Polyunsaturated Fat | 4.14 g | – |
| Cholesterol | 0 mg | 0% |
| Calcium | 130.26 mg | 16% |
| Magnesium | 32.33 mg | 9% |
| Potassium | 413.74 mg | 12% |
| Iron | 2.97 mg | 21% |
| Zinc | 0.52 mg | 5% |
| Phosphorus | 76.51 mg | 11% |
| Vitamin A | 137.89 mcg | 17% |
| Vitamin C | 24.9 mg | 31% |
| Thiamin (Vitamin B1) | 0.08 mg | 7% |
| Riboflavin (Vitamin B2) | 0.16 mg | 11% |
| Niacin (Vitamin B3) | 1.31 mg | 8% |
| Vitamin B6 | 0.31 mg | 22% |
| Folic Acid (Vitamin B9) | 32.94 mcg | 16% |
| Vitamin B12 | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 1.15 mg | 10% |
| Vitamin K | 9.5 mcg | 13% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
FAQs About Yellow Squash and Tofu Stir Fry
Can I use different vegetables?
Yes, feel free to substitute or add other vegetables like bell peppers, broccoli, or snap peas.
Is there a way to make this dish less spicy?
If you prefer a milder dish, reduce or omit the sriracha sauce. You can also add a bit more brown sugar to balance the heat.
Can I use a different protein instead of tofu?
Absolutely! You can use tempeh, seitan, or even chicken or shrimp if you’re not strictly vegetarian.
The Best Yellow Squash and Tofu Stir Fry
Ingredients
- 1 tablespoon olive oil or as needed
- 3 cloves garlic minced
- 1 yellow squash cut into bite-size cubes
- 1 zucchini cut into bite-size cubes
- 1 12 ounce package extra-firm tofu, cut into bite-size cubes
- ¼ cup brown sugar
- 3 tablespoons soy sauce
- 1 tablespoon sriracha sauce
- salt and ground black pepper to taste
Instructions
- Heat olive oil in a large skillet or wok over medium-high heat. Cook and stir garlic in hot oil until just fragrant, about 30 seconds. Add squash and zucchini, cook and stir until vegetables soften, about 7 minutes. Transfer squash mixture to a bowl.
- Place skillet back over medium-high heat, place tofu pieces in the skillet, and top with brown sugar and soy sauce. Cook and stir until each side of tofu is golden brown, 3 to 5 minutes.
- Return squash mixture to the skillet; cook and stir until heated through, about 3 minutes. Stir in Sriracha sauce and season with salt and black pepper.
This Yellow Squash and Tofu Stir Fry is a versatile and flavorful dish that’s perfect for a quick weeknight dinner. Enjoy the vibrant colors and delicious taste of this healthy stir fry!