Tofu Stir Fry

Tofu: you either love it or hate it. I happen to be someone who loves tofu, but I admit it took me a while to embrace it as a staple source of protein. Eaten plain, tofu is essentially tasteless and has a smooth, nondescript texture. However, when you cook with tofu, like in this Tofu Stirfry recipe, tofu behaves a lot like pasta or rice: It absorbs the flavors of whatever you’re cooking and magnifies the taste. 

I actually recommend skipping meat at least once each week, including for pregnant women. I think the body needs various sources of fiber and protein, and not all from animal sources. Tofu is a terrific substitute for animal protein. This particular Tofu Stirfry recipe has so much flavor you and your family won’t even miss the meat–seriously!

The Tofu Stirfry combines mild flavors that work well together. Prefer spicy or more flavor? Add a sprinkle of crushed red pepper, a drizzle of sriracha, or an extra squeeze of lime juice. Plus, once the ingredients are prepared this dish is ready in minutes. It pairs very well with brown rice, quinoa, or rice noodles. 

For leftovers: reheat it for dinner or try eating as a cold salad for lunch! Try adding in different flavors with optional toppings like chopped peanuts, almonds, cashews, basil, parsley, or tarragon. Or, try a combination of several–the possibilities with this dish are endless!

Tofu Stir Fry

  • ¼ cup low sodium soy sauce
  • ¼ cup fresh squeezed lime juice
  • 1 tablespoon natural honey
  • 2 teaspoons fresh grated ginger
  • 1 block extra firm tofu
  • 2 tablespoons sesame oil
  • 2 cloves garlic, minced
  • 1 small yellow onion, chopped
  • 1 cup frozen shelled edamame, thawed
  • 1 carrot, chopped
  • 2 cups soba noodles, cooked
  • 1 tablespoon sesame seeds, toasted
  • Garnish (optional): chopped green onion, cilantro, basil, peanuts, cashews
  1. In a medium bowl, add soy sauce, lime juice, honey and ginger. Stir to combine and set aside.
  2. Drain tofu block and wrap in 2 paper towels or a dish towel. Place a plate (or a large can of vegetables or a small hardcover book) on top to weight down the tofu and further drain the tofu for about 15-20 minutes.
  3. Unwrap tofu and dice into ¼ to ½ inch cubes.
  4. In a large non-stick skillet, frying pan or wok, heat 2 tablespoons of sesame oil gently over medium heat. Be careful not to burn the oil.
  5. Add tofu and fry in the oil, stirring occasionally, about 5 minutes until browned.
  6. Add garlic and onion. Cook 1-2 minutes, stirring occasionally until softened.
  7. Add in edamame and carrots and cook until tender, about 2 to 4 minutes.
  8. Add soba noodles, soy sauce mixture and sesame seeds. Cook 1 to 2 minutes, stirring occasionally, and then remove from heat.
  9. Garnish with green onions, cilantro, basil or nuts, if using.

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