Quick Tofu Stir-Fry
Are you looking for a fast, healthy, and delicious meal option? Look no further! Our Quick Tofu Stir-Fry is the perfect solution. With just a few simple ingredients and minimal prep time, you can have a nutritious and satisfying meal ready in under 30 minutes.
Table of Contents
The Best Quick Tofu Stir-Fry
This Quick Tofu Stir-Fry combines crumbled tofu, vibrant frozen vegetables, and a savory black bean sauce to create a mouthwatering dish. It’s perfect for busy weeknights or when you need a quick lunch. Serve it with rice or noodles for a complete meal that everyone will love.
Notes on Ingredients
To create this tasty stir-fry, you’ll need extra-firm tofu, which holds up well to stir-frying. The frozen stir-fry vegetables add color, texture, and nutrition without the hassle of chopping. Peanut oil adds a subtle nutty flavor, while the black bean sauce and vegetable broth bring everything together with a rich and savory taste.
How to Make Quick Tofu Stir-Fry
- Heat the oil: Start by heating 1 tablespoon of peanut oil in a wok over medium-high heat.
- Cook the tofu: Crumble 8 ounces of drained and cubed extra-firm tofu into the wok and stir-fry until crispy, about 5 minutes. Remove the tofu with a slotted spoon and drain on a paper towel.
- Stir-fry the vegetables: Add the sliced spring onions and a 16-ounce bag of frozen stir-fry vegetables to the wok. Stir-fry until crisp and heated throughout, about 5 minutes. Remove from the wok and add to the tofu.
- Prepare the sauce: Pour ½ cup of black bean sauce and ¼ cup of vegetable broth into the wok. Stir together and cook until the sauce is hot and has thickened, 3 to 5 minutes.
- Combine and serve: Return the tofu and vegetables to the wok and toss to coat. Serve hot with rice or noodles.
How to Serve Quick Tofu Stir-Fry
Serve this Quick Tofu Stir-Fry hot, straight from the wok, over a bed of steamed rice or your favorite noodles. Garnish with fresh herbs like cilantro or a sprinkle of sesame seeds for an added touch of flavor and presentation.
How to Store Quick Tofu Stir-Fry
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, simply warm it up in a skillet over medium heat until heated through. You can also microwave it for a quick meal on the go.
Nutrition Information
| Nutrient | Amount per serving | % Daily Value* |
|---|---|---|
| Calories | 164.41 kcal | 8% |
| Total Fat | 6.46 g | 9% |
| Carbs | 17.11 g | 7% |
| Sugars | 6.35 g | 7% |
| Protein | 8.17 g | 16% |
| Sodium | 867.83 mg | 43% |
| Fiber | 3.65 g | 13% |
| Saturated Fat | 0.99 g | 5% |
| Trans Fat | 0 g | – |
| Monounsaturated Fat | 2.41 g | – |
| Polyunsaturated Fat | 2.88 g | – |
| Cholesterol | 0 mg | 0% |
| Calcium | 102.59 mg | 13% |
| Magnesium | 1.59 mg | 0% |
| Potassium | 22.72 mg | 1% |
| Iron | 1.5 mg | 11% |
| Zinc | 0.03 mg | 0% |
| Phosphorus | 3.11 mg | 0% |
| Vitamin A | 839.03 mcg | 105% |
| Vitamin C | 17.4 mg | 22% |
| Thiamin B1 | 0.01 mg | 1% |
| Riboflavin B2 | 0.01 mg | 1% |
| Niacin B3 | 0.05 mg | 0% |
| Vitamin B6 | 0.01 mg | 0% |
| Folic Acid B9 | 4.61 mcg | 2% |
| Vitamin B12 | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.59 mg | 5% |
| Vitamin K | 15.03 mcg | 20% |
*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 Quick Tofu Stir-Fry
Can I use fresh vegetables instead of frozen?
Absolutely! Feel free to use fresh vegetables if you prefer. Just make sure to chop them into bite-sized pieces for even cooking.
Is there a substitute for black bean sauce?
If you don’t have black bean sauce, you can use hoisin sauce or a mixture of soy sauce and a bit of sugar for a similar flavor profile.
Can I make this dish gluten-free?
Yes, just ensure that the black bean sauce and vegetable broth you use are gluten-free. Many brands offer gluten-free options.
Can I add other proteins to this stir-fry?
Certainly! You can add other proteins like chicken, shrimp, or beef. Just adjust the cooking times accordingly to ensure they are cooked through.
The Best Quick Tofu Stir-Fry
Ingredients
- 1 tablespoon peanut oil
- 8 ounces extra-firm tofu drained and cubed
- 2 spring onions sliced
- 1 16 ounce bag frozen stir-fry vegetables
- ½ cup black bean sauce
- ¼ cup vegetable broth
Instructions
- Heat peanut oil in a wok over medium-high heat. Crumble the drained tofu and stir-fry until crispy, about 5 minutes. Remove tofu with a slotted spoon and drain on a paper towel.
- Add spring onions and frozen vegetables. Stir-fry until crisp and heated throughout, about 5 minutes. Remove from wok and add to the tofu.
- Pour black bean sauce and vegetable broth into the wok. Stir together and cook until sauce is hot and has thickened, 3 to 5 minutes. Return tofu and vegetables to the wok. Toss to coat. Serve hot.
Enjoy your Quick Tofu Stir-Fry and savor the delightful blend of flavors and textures in every bite!
