Stir fry veggies with roasted tofu

One of the best ways to use a variety of veggies is by stir frying them. Broccoli, mushrooms, snow peas, onions, carrots, peppers, zucchini…so many veggies are great cooked just tender and mixed with soy and other sauces…it’s a great way to make a vegetarian or omnivorous meal!

I love using tofu with stir frys, but I HATE cooking it on the stove over high heat. It spatters even when pressed dry for an hour. Fortunately I’ve discovered roasting for tofu. It’s. Awesome. So here’s what I did today:

For the tofu:
1 container of extra firm tofu
1-2 tbsp teriyaki sauce

Slice the tofu into fourths lengthwise and spread these out on a stack of paper towels and a dish cloth. Cover with more towels and then sit something heavy on top.

slice tofu lengthwise

slice tofu lengthwise

Weigh down the tofu so that all the water drains out of it.

Weigh down the tofu so that all the water drains out of it.

Leave it this way for thirty minutes to an hour. When it seems fairly dry, either preheat the oven to 450 or turn on the broiler. Cut each piece of tofu into third and then cut those into small cubes. Put all the cubes in a small bowl and add 1-2 tbsp teriyaki sauce. Toss to coat. Line a sheet pan with foil and spray with nonstick spray. Pour the tofu onto the pan and spread into a single layer. Roast (or broil) for anywhere from 15-30 min. I’ve found that it won’t really burn. It’ll get puffy and nicely chewy.

For the veggies:

2 cups of pea pods

1-2 cups of mushrooms

1-2 cups of onions

any other veggies you like

1 clove garlic, chopped

scallions and cilantro for garnish

Get all of your vegetables prepped ahead of time.  Use whatever you have in whatever amounts/combinations you want.


prepped vegetables

prepped vegetables

Get your pan screaming hot and add about 1 tbsp oil to it (vegetable, not olive…vegetable oil has a higher smoke point).  Add one vegetable to the pan and keep it moving for 2-3 minutes. Once cooked, move these to a plate. Repeat with the remaining vegetables.




When all the vegetables are done and tofu is brown and puffy, take the pan off the heat and mix everything together.


For the sauce:

1/2 cup low sodium soy sauce

1/4-1/3 cup thai peanut sauce

1/4 tsp corn starch (or more as needed)

I’ve made all kinds of stir fry sauces over the years…more complicated ones involving fish sauce, chicken broth, etc., etc…but in the end I find that just starting with soy and mixing in whatever else you want – from hoisin to peanut sauce – is the easiest way to go.

I mixed these together, tasted and then poured it into the pan with all the veggies.   I moved the pan back on to the now 0ff burner and got it bubbling and added a bit of cornstarch which I whisked around a little to mix it in well.

We served ours over bean thread/cellophane noodles…but I think next time I’d go back to rice or rice noodles. Either way, give stir fry a chance! You have to work quickly, but the crunch of the vegetables is worth it.




Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s