Tofu and Veggie Stir Fry
Tofu and Veggie Stir Fry is a delicious and healthy dish that is perfect for a quick and easy meal. This stir-fry is packed with flavor and nutrients. Making it a great option for anyone looking to add more vegetables and plant-based protein to their diet. With its combination of tender bok choy, crispy tofu, and savory sauce. This dish is sure to satisfy your taste buds and leave you feeling satisfied. In this blog post, we will explore the recipe and benefits of this tasty dish.
What exactly is tofU?
Tofu is a plant-based protein that originated in China over 2,000 years ago. It is made by coagulating soy milk and pressing the resulting curds into blocks. Tofu was initially used as a meat substitute for vegetarian monks, but it has since become a staple in many cuisines around the world. Tofu is a low-fat, low-calorie source of protein, iron, and calcium, making it an excellent choice for vegetarians, vegans, and anyone looking to reduce their meat intake. Additionally, tofu is versatile and can be used in a variety of dishes, making it a popular ingredient in both traditional and modern recipes.
WHAT ARE THE HEALTH BENEFITS OF BOK CHOY:
Bok choy, also known as Chinese cabbage, is a leafy green vegetable commonly used in Asian cuisine. It is low in calories and high in nutrients, with high levels of vitamins A, C, and K, as well as calcium, potassium, and folate. Bok choy is also rich in antioxidants and may help reduce the risk of certain types of cancer, improve heart health, and support healthy digestion. Incorporating bok choy into your diet can be a tasty way to boost your overall health and well-being.
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Ingredients
PREP THE TOFU:
- Tofu: Extra firm tofu, cut into 1-inch cubes. Use a paper towel and pat dry the tofu to ensure they’re dry before frying them. Coat them with cornstarch.
- Oil: For frying
VEGETABLES:
- Baby Bok choy: First rinse them under cool water and pat them dry. Then, use a sharp knife to cut off the base of the bok choy, separating the leaves from the stem. If the leaves are large, you can also cut them in half lengthwise to make them more manageable. Finally, trim any rough or damaged edges from the leaves and stem before using.
- Other Vegetables: Carrots, asparagus, and broccoli. You can add other vegetables you like or substitute this dish with your favorite vegetables.
THE SAUCE:
- The sauce is amazing and compliment the tofu, bok choy, and the rest of the vegetables. In a small prep bowl, whisk soy sauce, oyster sauce, rice vinegar, brown sugar, red chili flakes, and sesame oil.
How To Make Tofu and Veggie Stir Fry
Time needed: 30 minutes
- FRY THE TOFU:
Drain the tofu and pat dry with a paper towel. Cut the tofu into bite-size cubes and toss with cornstarch until coated. Heat a pan with oil over medium-high heat. Add the tofu and cook for 5-7 minutes, stirring occasionally, until golden brown and crispy. Remove the tofu from the skillet and set aside.
- MAKE THE SAUCE:
In a small bowl, whisk together the soy sauce, oyster sauce, rice vinegar, brown sugar, red chili flakes, sesame oil, and cornstarch.
- STIR FRY:
Heat a wok with oil over medium-high heat. Add the garlic and ginger and cook for 1-2 minutes, until fragrant. Add the vegetables except for bok choy and stir for 2 minutes until crisp-tender. Add the bok choy to the wok and stir-fry for 3 minutes, until wilted. Return the tofu to the skillet, pour the sauce over, and stir to coat with the sauce. Cook for 1-2 minutes, until heated through.
- SERVE:
Serve with steamed rice and enjoy!
Frequently asked questions
Yes, you can use frozen veggies, but keep in mind that they may release more water and affect the texture of the stir fry.
Make sure to cook your veggies on high heat and avoid overcrowding the pan. Also, use a slotted spoon to remove any excess liquid that may accumulate while cooking.
To store tofu and veggie stir fry, first, let it cool down to room temperature. Then, transfer it to an airtight container and store it in the refrigerator for up to 3-4 days. Make sure to label the container with the date you stored it to keep track of its freshness. When reheating, you can use a microwave or a stove and add a bit of water or broth to prevent it from drying out.
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Tofu and Veggie Stir Fry
Equipment
- Wok or wide pan
- Wooden spoon
- Tongs
- Nonstick skillet or cast-iron skillet for frying the tofu
Ingredients
FOR THE TOFU
- 1 lb. extra firm tofu
- 1/2 cup cornstarch
- oil for frying
FOR THE SAUCE
- 3 tablespoons soy sauce
- 3 tablespoons oyster sauce
- 1 tablespoon rice vinegar
- 1 tablespoon brown sugar
- 1/2 teaspoon red chili flakes
- 1 teaspoon sesame oil
- 1 teaspoon cornstarch
THE VEGETABLES
- 4-5 heads of baby bok choy
- 1 cup shredded carrot
- 1 cup sliced asparagus
- 1 cup broccoli florets
- 1 tablespoon minced garlic
- 1 tablespoon minced ginger
- 3 tablespoons vegetable oil
Instructions
FOR THE TOFU
- Drain the tofu and pat dry with a paper towel. Cut the tofu into bite-sized cubes and toss with cornstarch until coated.
- Heat the oil in a large skillet over medium-high heat. Add the tofu and cook for 5-7 minutes, stirring occasionally, until golden and crispy. Remove the tofu from the skillet and set aside.
FOR THE SAUCE
- In a small bowl, whisk together the soy sauce, oyster sauce, rice vinegar, brown sugar, red chili flakes, sesame oil, and cornstarch.
STIR FRY
- Heat a wok with oil over medium-high heat. Add the garlic and ginger and cook for 1 minute, until fragrant.
- Add the vegetables except for the bok choy, stir, and cook until crisp-tender. Add the bok choy and stir-fry for 3 minutes, until wilted.
- Add the tofu to the wok, pour the sauce over, and stir to combine. Stir to coat with the sauce. Cook for 1-2 minutes, until heated through.
- See NOTE to find out the difference between a wok and a skillet when it comes to stir-frying.
Video
Notes
- The main difference between a regular skillet and a wok when it comes to stir-frying is the shape and design. A wok is typically deeper and has sloping sides that allow for easy tossing and stirring of ingredients. The high, rounded sides also help to contain the food as it is being cooked. Skillets, on the other hand, have lower, straighter sides and are generally better suited for sautéing or pan-frying. Additionally, a wok is often made of materials such as carbon steel or cast iron, which can withstand high heat and maintain that heat evenly, making them ideal for stir-frying.
- Carbon steel woks are lightweight and easy to handle, making them ideal for tossing and stirring ingredients. They are also durable and can withstand high temperatures and frequent use. The seasoning process that carbon steel woks undergo gives them a natural non-stick surface, making them easy to clean and maintain. Overall, carbon steel woks are a versatile and essential tool for any home cook looking to make delicious stir-fry dishes.
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