I’ve been exploring plant-based proteins as an option for at least one, meatless options during the week. I decided to venture out with firm tofu which I’ve had in various dishes but have never prepared at home. From what I know, tofu takes on the flavor of whatever you cook it with. I decided that strong flavors like garlic and ginger would be a great first try with an array of vegetables. The tofu did crisp up nicely on the ends and remained a soft, meaty texture. I’ll definitely explore other flavor profiles and combos like perhaps shrimp with tofu as I really enjoyed how it came out! Please share your thoughts and tips on tofu preparation; I’m all ears! 🙂 Check of it the recipe below.
Garlic Ginger Tofu Stir Fry
16oz firm tofu
1 12oz-16oz bag of frozen broccoli defrosted
1 cup sliced sweet peppers chopped
2 cups of chopped zucchini (1 large)
1 cup chopped onion
1 1/2 tsp. sesame oil
1/2 tbsp. olive oil or avocado oil
1 tbsp. fresh grated ginger
1 tsp. sea salt
1 1/2 tsp. honey
1 tbsp. coarse black pepper
1/2 cup low sodium soy sauce
1/4 cup fresh squeezed orange juice
2 cups cooked rice
- Mix soy sauce and honey in a medium bowl with a fork until honey dissolves. Add sesame oil, juice and seasoning and mix well.
- Cut tofu block in half, then strips to cube it. Add tofu to larger bowl and coat in sauce. Marinate for at least 30 minutes. (Can also marinade overnight or in the morning before work.)
- Cook rice following cooking instruction. *optional: add 1 tbsp of flaxseed to rice for added nutrients.
- Place a large skillet over medium high heat and add oil.
- Add tofu to hot skillet with a fork or straining spoon (save marinade juice for remaining vegetables) and sear well on each side until brown. While it sears, chop onion and zucchini into large chunks and cut peppers into strips.
- Remove tofu and add vegetables. Add a splash (1/8 cup) of water and let steam for 3-5 minutes.
- Add back tofu and remaining sauce and stir until everything is evenly coated. Cook for 2 minutes.
- Serve over 1/2 cup cooked rice.