Quick & Colorful Tofu Stir-Fry
This Quick & Colorful Tofu Stir-Fry is a vibrant, plant-based dish that's perfect for busy weeknights. It's quick to prepare, taking less than 15 minutes from start to finish. Featuring protein-packed tofu and a medley of fresh vegetables like broccoli, bok choy, and snap peas, all coated in a flavorful teriyaki sauce, this dish is not only nutritious but also satisfying. Perfect for both adults and toddlers, this recipe is easily adaptable and can be served over rice or noodles for an even heartier meal. Experience the deliciousness of a homemade stir-fry that you can whip up in no time!
4
Servings
N/A
Calories
5
Ingredients
Ingredients
Regular Tofu
1/2 brick (cut into 1/2-inch thick cubes)
Olive Oil
1 tablespoon (none)
Toasted Sesame Oil
1 teaspoon (none)
Broccoli Florets
4 cups (sub for white cabbage, bok choy, or snap peas)
Soyaki Sauce
1/3 cup (or your favorite teriyaki sauce)
Instructions
1
1. In a large pan or wok, heat both the olive oil and toasted sesame oil over high heat until shimmering.
2
2. Carefully add the cubed tofu to the pan and stir-fry for two minutes until golden and slightly crispy on the edges.
3
3. Lower the heat to medium-high, then add your choice of vegetables (broccoli, cabbage, bok choy, and snap peas) along with the Soyaki sauce.
4
4. Stir-fry for an additional three minutes, or until the vegetables are tender yet crisp and the broccoli is bright green.
5
5. Serve immediately, over cooked rice or noodles if desired, and enjoy!
6
Tip: To encourage kids to eat their veggies, consider chopping them into smaller, bite-sized pieces.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Quick & Colorful Tofu Stir-Fry?
It is a vibrant, plant-based dish featuring protein-packed tofu and fresh vegetables in a flavorful teriyaki sauce.
How long does it take to prepare this recipe?
This recipe is very fast, taking less than 15 minutes from start to finish.
Is this recipe suitable for vegetarians and vegans?
Yes, it is a plant-based dish tagged as vegetarian and has a vegan option depending on the sauce used.
What are the primary vegetables used in this stir-fry?
The recipe suggests broccoli florets, bok choy, and snap peas.
Can I substitute the broccoli?
Yes, you can substitute broccoli for white cabbage, bok choy, or snap peas.
How should the tofu be prepared?
The regular tofu should be cut into 1/2-inch thick cubes.
What type of sauce is recommended?
The recipe recommends Soyaki sauce or your favorite teriyaki sauce.
How many servings does this recipe make?
This recipe makes 4 servings.
What oils are used for stir-frying?
The recipe uses 1 tablespoon of olive oil and 1 teaspoon of toasted sesame oil.
What heat setting should be used for the tofu?
The tofu should be stir-fried over high heat until shimmering.
How long do I cook the tofu?
The tofu should be cooked for about two minutes until golden and slightly crispy.
When do I add the vegetables?
Add the vegetables after the tofu is crispy, while lowering the heat to medium-high.
How long should the vegetables cook?
The vegetables should be stir-fried for an additional three minutes.
What is the ideal texture for the vegetables?
The vegetables should be tender yet crisp.
How do I know when the broccoli is ready?
The broccoli is ready when it is bright green.
What can I serve this stir-fry with?
It can be served over cooked rice or noodles for a heartier meal.
Is this recipe kid-friendly?
Yes, it is specifically described as being perfect for both adults and toddlers.
How can I encourage kids to eat the vegetables in this dish?
The recipe suggests chopping vegetables into smaller, bite-sized pieces for kids.
What equipment do I need?
You will need a large pan or a wok.
How much tofu is needed for this recipe?
The recipe calls for 1/2 brick of regular tofu.
How much Soyaki sauce should I use?
You should use 1/3 cup of Soyaki sauce.
Is this a healthy meal option?
Yes, it is tagged as healthy and features fresh vegetables and plant-based protein.
Can I use white cabbage instead of broccoli?
Yes, white cabbage is an approved substitution for the broccoli florets.
What is the first step of the instructions?
The first step is to heat olive oil and toasted sesame oil in a large pan over high heat.
Does the recipe use both olive oil and sesame oil?
Yes, it uses a combination of both for flavor and cooking.
What is the category of this recipe?
The recipe is categorized as taking less than 15 minutes to make.
How much broccoli is required?
The recipe calls for 4 cups of broccoli florets.
Should the tofu be golden?
Yes, the tofu should be stir-fried until it is golden and slightly crispy on the edges.
Is the Soyaki sauce added with the vegetables?
Yes, the sauce is added at the same time as the vegetables.
Is this recipe good for busy weeknights?
Yes, its quick preparation time makes it ideal for busy weeknights.