Tofu Stir Fry Recipe

Looking for an easy Tofu Stir Fry recipe? Learn how to make Tofu Stir Fry using healthy ingredients.


Submitted by myrarice

Makes 1 serving



Tofu stir fried with zucchini, squash, onions, carrots, celery, and broccoli.

Recipe Ingredients for Tofu Stir Fry

1/5 package Extra Firm
2 cup, chopped Squash, Summer, Zucchini, Includes Skin
1 medium raw Bell Pepper Red
3 medium spers Broccoli
1 cup, diced Celery
2 cup, sliced Squash, Summer, All Varieties

Recipe Directions for Tofu Stir Fry

Drain tofu and cut into bite sized pieces. Season with garlic powder, paprika, pepper, red pepper flakes, red curry powder, celery seeds, and a touch of cayenne pepper. Note: heavily season the tofu as the veggies will absorb the seasonings. Lots of spice will make it delicious with LITTLE OR NO SALT!!! Leave in Ziplock bag for 1/2 hour to marinate. Drizzle sesame oil in pan, then brown the tofu (I use medium-high heat) using a non-stick pan. Once tofu is browned, put all the other veggies in. I use fresh zucchini, squash, onions, carrots, celery, and broccoli. All is cut into bite sized bits and washed clean. Takes ~15 min on med-high heat to cook the vegetables. Nearing completion, sprinkle lightly with soy sauce.
Categories

Vegetables, Main Dish, Asian, Stir Fry, Vegetarian

Nutrition Facts
Serving Size 885.4g
Amount Per Serving
Calories
230
Calories from Fat
45
% Daily Value*
Total Fat
5.0g
8%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Sodium
150mg
6%
Potassium
2064mg
59%
Total Carbohydrates
34.4g
11%
Dietary Fiber
13.2g
53%
Sugars
16.5g
Protein
18.6g
Vitamin A 200% Vitamin C 660%
Calcium 22% Iron 27%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
88% confidence
A
  Good points
  • Low in saturated fat
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in magnesium
  • Very high in potassium
  • High in riboflavin
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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