Making stir fry tofu is healthy and satisfying! It’s perfect for anytime from a small lunch, after workout snack, or as a lip-smacking tofu bowl over rice for dinner. Don’t forget meal prep! Oh my, stir fry tofu is a game-changer and is one to put on your to-do list.
Table of contents
What is Stir Fry Tofu
Stir fry tofu is a dish made by quickly cooking tofu in a hot pan or wok along with vegetables and seasonings. It is versatile and can be customized with various flavors and ingredients.
Simply, it can be whatever seasonings you like, but easy seasoning like salt, pepper, a little soy sauce, and a touch of honey can make stir fry tofu into something amazing.
Benefits of Stir Fry Tofu:
- Healthy Protein Source: Tofu is rich in protein, making it an excellent choice for vegetarians and vegans.
- Low in Calories: It is a low-calorie food, which helps maintain weight while providing essential nutrients.
- High in Nutrients: Tofu contains important minerals like calcium, iron, and magnesium.
- Quick and Easy: Stir frying is a fast cooking method, making it convenient for busy schedules.
- Versatile: You can use a variety of seasonings and vegetables to suit your taste preferences.
- Supports Heart Health: Tofu is low in saturated fat and cholesterol-free, contributing to better heart health.
- Good for Bone Health: Some tofu is fortified with calcium, which can help strengthen bones.
Prepare the Tofu for Stir Fry
The best way to achieve a denser, meatier, and firmer texture that works well with seasonings and has a great bite after being stir-fried, is PRE-FROZEN, thawed tofu!
The frozen tofu goes under some dramatic metamorphosis when frozen and thawed, making the idea sponge for soaking flavor, getting crispy, and holding shape.
This is a non-negotiable for me!
Ingredients
- 1 block of pre-frozen tofu, thawed and pressed (about 14 oz)
- 2 tbsp high heat oil (e.g., vegetable, avocado, or sesame oil)
- 1 tbsp low sodium soy sauce
- 1 tsp honey
- salt – adjust to taste
- black pepper to taste
- cilantro or scallions – garnish
- soyaki sauce – added flavor (optional)
Equipment
- Non-stick skillet or wok
- Mixing bowl
- Spatula or tongs
- Paper towels (to press tofu)
Instructions
- Prep the Tofu:
- Thaw and press the pre-frozen tofu to remove excess moisture. Use paper towels or a clean kitchen towel to pat it dry.
- Cut the tofu into bite-sized cubes or rectangles.
- Make the Sauce:
- In a small bowl, mix low sodium soy sauce, honey. Set aside.
- Cook the Tofu:
- Heat 1.5 tablespoons of oil in a non-stick skillet or wok over medium-high heat.
- Add the tofu cubes in a single layer (do not move them!) and cook for 2–3 minutes on each side until golden brown and crispy. Flip gently to avoid breaking. If the spatula can slide under without sticking, and the side is golden, it’s ready to flip.
- Add the Sauce:
- Lower the heat to medium. Drizzle the soy sauce mixture over the tofu and toss to coat evenly.
- Cook for another 1–2 minutes, letting the sauce thicken slightly and glaze the tofu.
- Season with salt and pepper. Then garnish.
- Serve:
- Remove from heat right away and serve immediately as a snack, side dish, or protein addition to rice or noodles.
Notes
- Pre-Frozen Tofu Texture: Freezing tofu changes its texture, making it firmer and spongier. This is great for absorbing sauces.
- Pressing Tofu: The more water you remove, the crispier the tofu will get during frying.
- Non-Stick Skillet: Ensures the tofu doesn’t stick or tear while frying.
- Even Cooking: Fry tofu in a single layer, avoiding overcrowding.
Add-Ins and Variations
- Garlic: Add 1–2 minced cloves during the sauce step for extra flavor.
- Ginger: Grate fresh ginger (about 1 tsp) into the sauce for a warm, zesty kick.
- Sesame Seeds: Sprinkle on top for a nutty crunch.
- Chili Flakes: Add a pinch during the sauce step for a spicy twist.
- Green Onions: Chop and sprinkle over the finished dish for freshness.
- Sweet and Spicy: Add 1 tsp sriracha or chili paste to the sauce for heat.
- Crispier Tofu: Toss tofu cubes in cornstarch before frying for an extra crispy coating.
- Citrus Flavor: Add a splash of lime or orange juice to the sauce for a tangy profile.
- Maple Glazed: Substitute honey with maple syrup for a vegan-friendly option.
- Miso Soy Glaze: Mix 1 tsp miso paste into the sauce for umami depth.
- Dressing: You can pair this nicely with goma dressing or Asian soy dressing.
These adjustments let you customize the dish based on your preferences or what you have on hand!
Simple STIR FRY TOFU
Make golden and seasoned sir fry tofu with very few ingredients and steps using pre-frozen tofu. The results are perfectly textured tofu for stir fry!
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Servings: servings
Equipment
- Skillet or wok
- Spatula or tongs
- Paper towels (to press tofu)
Ingredients
- 1 block of pre-frozen tofu thawed and pressed (about 14 oz)
- 2 tbsp high heat oil e.g., vegetable, avocado, or sesame oil
- 1 tbsp low sodium soy sauce
- 1 tsp honey
- salt adjust to taste
- black pepper adjust to taste
- cilantro or scallions garnish
- soyaki sauce optional as additional sauce
Instructions
Prep the Tofu:
- Thaw and press the pre-frozen tofu to remove excess moisture. Use paper towels or a clean kitchen towel to pat it dry.1 block of pre-frozen tofu
- Cut the tofu into bite-sized cubes or rectangles.
Make the Sauce:
- In a small bowl, mix low sodium soy sauce, honey, salt, and pepper. Set aside.1 tbsp low sodium soy sauce, 1 tsp honey
Cook the Tofu:
- Heat 1.5 tablespoons of oil in a non-stick skillet or wok over medium-high heat.2 tbsp high heat oil
- Add the tofu cubes in a single layer (do not move them!) and cook for 2–3 minutes on each side until golden brown and crispy. Flip gently to avoid breaking. If the spatula can slide under without sticking, and the side is golden, it’s ready to flip.
Add the Sauce:
- Lower the heat to medium. Drizzle the soy sauce mixture over the tofu and toss to coat evenly.
- Cook for another 1–2 minutes, letting the sauce thicken slightly and glaze the tofu.Season with salt and pepper.Garnish with cilantro or scallions.salt, black pepper, cilantro or scallions
Serve:
- Remove from heat and serve immediately as a snack, side dish, or protein addition to rice or noodles.
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