Tofu Stir Fry Recipes


Tofu Stir Fry dishes are quick, easy and healthy. Try these recipes and enjoy the benefits of Japanese Healthy Eating!


This tofu stir fry is made by sauteing tofu together with meat and vegetables (delete meat if you want to go vegetarian). All ingredients are cut up very finely for a delicate texture. Firm tofu is used and it crumbles completely and absorbs the other ingredients` flavors. In Japan, this dish is the casual, home cooking type.

1 block firm tofu
3 Tbsp vegetable oil
100g bacon, thinly sliced
1 carrot, thin strips
3 mushrooms, thinly slicked
2 Tbsp sake or white wine (omit if desired)
1 Tsp salt
2 Tbsp soy sauce
2 Tbsp sugar
2 eggs
1 long green onion, thinly sliced

Place the tofu in a bowl and break it up with an egg beater or hand mixer. Microwave for 5 minutes. Drain.
Heat oil in a saucepan and light cook the bacon. Add the carrot and mushrooms. Saute until soft.
Add the tofu and saute on high. When the water is reduced, add the sake, salt, soy sauce and sugar. Add the eggs and saute. Finally, add the onions and saute for 1 more minute.
Serve over rice.

Broccoli & Tofu Stir Fry

Broccoli, tofu and oyster sauce are great flavor & texture partners. Try this stir fry with white or brown rice.

2 Tbsp soy sauce
2 Tbsp oyster sauce
2 1/2 Tsp cornstarch
2 Tsp rice vinegar (plain vinegar is ok)
2 Tsp sesame oil
2 Tsp vegetable oil
1 block firm tofu
2 cups broccoli
2/3 cup water
2 garlic gloves, minced

Mix together the soy sauce, oyster sauce, cornstarch, vinegar and sesame oil. Set aside.
Heat vegetable oil in a pan over med-high heat. Saute the tofu until brown. Set aside.
Add broccoli, water and garlic to the pan. Cover & cook until crisp. Add the tofu and soy sauce mixture. Cook until sauce thickens (2-3 minutes).
Serve with rice.

There are so many wonderful stir fry variations. Experiment with season vegetables. Generally speaking, firm tofu is the best with stir fry recipes. You can marinate the tofu ahead of time if you want more flavor. Tofu doesn`t need to be "cooked" as such - more like heated and browned. Quick fry is a great method to prepare firm tofu.

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