Savory Barbecue Tofu Stir-Fry with Peppers and Onions
Delight in this tantalizing Savory Barbecue Tofu Stir-Fry, a vibrant dish inspired by the classic vegetarian flavors of Jeanne Lemlin. This recipe elevates simple ingredients into a satisfying meal with layers of flavor. Extra-firm tofu is marinated in a rich, homemade barbecue sauce featuring natural peanut butter, Dijon mustard, and a hint of molasses. The dish is tossed with colorful bell peppers, sweet onions, and hearty mushrooms, then finished with the crunch of walnuts for texture. Perfect as a one-dish meal, this stir-fry is both nourishing and delicious, making it a fantastic addition to your Nutritarian repertoire. Although it requires a little more prep, the results are worth the time invested. Serve it over brown rice or quinoa for a complete meal.
N/A
Servings
N/A
Calories
16
Ingredients
Ingredients
extra firm tofu
1 lb (pressed and cubed)
garlic cloves
4 (minced)
natural-style peanut butter
1 tablespoon
ketchup
2 1/2 tablespoons
low sodium soy sauce
2 tablespoons
chili powder
2 teaspoons
Dijon mustard
1 teaspoon
molasses
1 teaspoon
apple cider vinegar
2 teaspoons
cayenne pepper
1/16 teaspoon (or to taste)
green pepper
1 (cut into 1 inch pieces)
small onions
2 (cut into 1 inch pieces)
mushrooms
4 (sliced)
frozen peas
2 cups
oil
1/2 teaspoon (to coat pan)
walnuts
1/2 cup (chopped)
Instructions
1
First, press the tofu to remove excess moisture. Cut the tofu into 1/2 inch slices, layer them between clean kitchen towels or paper towels, and place a cutting board with weights (like canned goods) on top. Let it sit for at least 30 minutes before cubing it into 1/2 inch pieces.
2
In a medium mixing bowl, finely mince the garlic and combine it with the natural peanut butter, ketchup, low sodium soy sauce, chili powder, Dijon mustard, molasses, apple cider vinegar, and cayenne pepper. Whisk these ingredients together until the sauce is well blended. Set it aside for later use.
3
Prepare the vegetables by cutting the green pepper, onions, and mushrooms into 1-inch pieces. Add the frozen peas to this mixture and set everything aside.
4
Once the tofu is pressed, cut it into cubes and gently toss it in the bowl with the sauce until evenly coated. Set this aside.
5
Heat a large covered frying pan over medium heat and add a light coating of oil. Introduce the chopped peppers, onions, mushrooms, and peas, sautéing until the onions start to soften. If sticking occurs, add small splashes of water as necessary.
6
Next, gently add the marinated tofu cubes along with the chopped walnuts and the remaining sauce mixture into the frying pan. Stir everything together and cook for an additional 5-7 minutes, stirring frequently to prevent sticking. If the mixture appears too dry, add a splash of water to maintain moisture.
7
Once cooked through, serve the stir-fry hot, optionally over your favorite whole grain such as brown rice or quinoa.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Savory Barbecue Tofu Stir-Fry?
It is a vibrant dish featuring extra-firm tofu marinated in a homemade barbecue sauce, tossed with bell peppers, onions, mushrooms, and walnuts.
What type of tofu is best for this recipe?
Extra-firm tofu is recommended to ensure the cubes maintain their shape during the stir-frying process.
How long should I press the tofu?
The tofu should be pressed for at least 30 minutes to remove excess moisture before cubing.
Why is it necessary to press the tofu?
Pressing the tofu removes excess water, which allows it to absorb more of the marinade and achieve a better texture when cooked.
How do I press the tofu?
Cut the tofu into slices, layer them between kitchen towels, and place a weighted cutting board on top for 30 minutes.
What ingredients are in the homemade barbecue sauce?
The sauce is made from garlic, peanut butter, ketchup, low sodium soy sauce, chili powder, Dijon mustard, molasses, apple cider vinegar, and cayenne pepper.
Is this recipe suitable for vegans?
Yes, this recipe is entirely plant-based and vegan-friendly.
Is the Savory Barbecue Tofu Stir-Fry gluten-free?
Yes, the recipe is tagged as gluten-free, provided you ensure your soy sauce and other ingredients are certified gluten-free.
What kind of peanut butter should I use?
The recipe calls for natural-style peanut butter.
Which vegetables are included in this stir-fry?
This dish includes green bell peppers, small onions, mushrooms, and frozen peas.
How should the vegetables be cut?
The green pepper, onions, and mushrooms should be cut into 1-inch pieces.
What size should the tofu cubes be?
The tofu should be cut into 1/2 inch cubes.
Do I need to thaw the frozen peas?
The instructions suggest adding the frozen peas directly to the vegetable mixture before sautéing.
What type of soy sauce is used?
The recipe specifically calls for low sodium soy sauce.
How many garlic cloves are needed?
The recipe requires 4 garlic cloves, which should be finely minced.
Can I adjust the spiciness of the dish?
Yes, you can adjust the amount of cayenne pepper to suit your personal taste preferences.
What are the serving suggestions for this stir-fry?
It is recommended to serve this dish over a whole grain such as brown rice or quinoa.
Are there nuts in this recipe?
Yes, the recipe includes both peanut butter in the sauce and 1/2 cup of chopped walnuts for texture.
How long does the stir-fry take to cook once the tofu is added?
Once the tofu and walnuts are added, cook for an additional 5-7 minutes while stirring frequently.
Is this recipe part of a specific diet?
The recipe is described as being a great addition to a Nutritarian repertoire and is tagged as healthy.
How much oil is used in the preparation?
Only a light coating of 1/2 teaspoon of oil is used to coat the pan.
What type of vinegar is used in the sauce?
Apple cider vinegar is used to provide acidity to the barbecue sauce.
What should I do if the vegetables stick to the pan?
If sticking occurs while sautéing, you can add small splashes of water as necessary.
What if the mixture appears too dry during the final cooking stage?
You can add a splash of water to maintain moisture if the stir-fry becomes too dry.
Is there a sweetener in the barbecue sauce?
Yes, the sauce uses a teaspoon of molasses for a hint of sweetness.
What kind of mustard is used?
The recipe specifies 1 teaspoon of Dijon mustard.
Who inspired this recipe?
This recipe is inspired by the classic vegetarian flavors of Jeanne Lemlin.
Is this considered a one-dish meal?
Yes, it is tagged and described as a satisfying one-dish meal.
How should the mushrooms be prepared?
The mushrooms should be sliced into 1-inch pieces.
Can I substitute the walnuts?
While walnuts provide a specific crunch, you could potentially substitute them with other nuts or seeds, though it would change the flavor profile.