Veggie Tofu Stir Fry Recipe


Difficulty LevelEasyHealth IndexAverage
MethodMain Ingredient


 Canola oil3 Tablespoon, divided
 Firm tofu14 Ounce, sliced into 1/4-inch rectangles, divided (1 Package)
 Chopped fresh ginger1 Tablespoon
 Red pepper flakes1 Teaspoon
 Small broccoli florets2 Cup (32 tbs)
 Red bell pepper1 , cut into strips in 1 cup
 Sliced bok choy3 Cup (48 tbs)
 No sugar added teriyaki sauce6 Tablespoon
 Scallion greens1 , diagonally sliced to make 2 tablespoons (Use Thin Variety)
 Water2 Tablespoon

Nutrition Facts

Serving size: Complete recipe

Calories 1072 Calories from Fat 572

% Daily Value*

Total Fat 65 g100.4%

Saturated Fat 6.2 g30.9%

Trans Fat 0.2 g

Cholesterol 0 mg

Sodium 2752.4 mg114.7%

Total Carbohydrates 81 g27%

Dietary Fiber 6.9 g27.8%

Sugars 48.9 g

Protein 53 g105.8%

Vitamin A 423.8% Vitamin C 826.7%

Calcium 111.3% Iron 54.1%

*Based on a 2000 Calorie diet


1. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add half of the tofu and cook until it releases easily from pan, about 3 minutes per side. Transfer to a paper towel and let cool; cut into 1/2-inch cubes. Repeat with another tablespoon oil and remaining tofu.
2. Add remaining tablespoon oil to skillet; stir in ginger and red pepper flakes, if using. Cook, stirring, until fragrant, 30 seconds.
3. Add broccoli, red pepper, and bok choy; reduce heat to medium. Stir-fry until nearly crisp-tender, 3 to 4 minutes. Add tofu, teriyaki sauce, scallion, and water. Toss gently to mix. Cook, tossing gently, until tofu is hot and broccoli is tender but not mushy, 2 to 4 minutes.